Name: Playbook - Kellen Milad - Foundations: Active Hanging
Uploaded: 2024-04-14T15:06:22.030Z
Duration: 15 min
Description: Foundations: Active Hanging

Tough! My hands aren’t used to hanging, but they’ll get better! Thanks!

Juan

David

Cedric

Alexandre

Melanie

Hans

*Hanging bar required*

We're designed to hang but rarely get the opportunity in the modern world. Daily hanging can bring balance to the shoulder girdle to resolve some chronic shoulder pain and basic postural issues. The key is to focus on the quality of the hang with strong grip and shoulder engagement. Daily hanging sets the foundation for more advanced skills like swinging, pull ups, and muscle ups.

• Shoulders drawn down into socket - scapular depression, lats engaged.
• Core knit together. Pelvis tucked forward + bottom ribs dropped.
• Wrap thumbs around the bar when hanging from a thin bar.
• Action: SCAPULAR MOVEMENT.  Keep elbows straight as you alternate between active and passive hanging positions.

Modification: Assisted Hang - keep feet in light contact with the ground

Active Hang

• Start in a high plank - arms locked out, shoulders protracted & depressed. Strong glutes & legs
• Maintain a long neck as you lower down. Pull yourself to the ground, drawing your shoulder blades together.
• Key point: Press all the way back up to shoulder protraction!

Push Ups

• From Inverted, extend one leg reaching upwards.
• Slight shift your weight and reach for your toes with your opposite hand.
• Return to 4-points of support and switch sides.

10 alternating reps. 5 per side.

Inverted Contralateral Reaches

•Start in a deep split squat. Spine long & core braced.
•Accelerate upwards allowing your legs to extend
•Switch your stance at the top
•Absorb the landing and decelerate. Return to deep split squat.

Split Squat Switch Jump

Movement Snack #18

Foundations: Active Hanging

What a great and functional core workout! Simple but effective.

Jose

To start i like everything about this. From the app platform to instructions, videos, ease of use and excercises. Cant wait to progress

Carolina

Foundations: Tucked Rocking

Doris Hasslocher

Elaine

Foundations: Figure Four Rock Up

So nice to feel that with each new set the movement is that little bit smoother

Foundations: Side Sit Hip Switch

So excellent 👌 really enjoyed this movement, transitioning from one position to another makes me feel dynamic

Dean

The instructions were clear and the movement snack part a really good and short workout.

Lotta

Foundations: Rock Up to Crawl

Great tutorial and great little workout as always 😊

Sarah

Enjoyed this movement..mind - body- energy alignment 🙏🏿🙏🏿🙏🏿😌

Romy

Foundations: Crawl Pass Under Transition

The long roll was great! Kicking out one of your legs while rolling makes the move feel even more dynamic. I imagine a lot of breakdancing starts like this. Lol

Harold

Nice! Enjoyed this as an active recovery session. Thanks!

Foundations: Long Roll

Bit more challenging for me, but very proud I did it, so good having the number of sets laid out so I don't have to think or be tempted to call it enough prematurely!

Challenging, but definitely achievable. Loved it!

Foundations: Foot Hand Crawl Get Up

Squat shifting is tricky for me, I modified it by not going down as low. The jumps felt really nutritious to my knees even though I needed to reduce the volume for my level. Looking forward to getting to do more.

Foundations: Deep Squat

Foundations: Tripod Get Ups

Awesome. It keeps getting better and better. Sticking to it!

Foundations: Active Hanging

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