Name: Playbook - Kellen Milad - Foundations: Crawl Pass Under Transition
Uploaded: 2024-04-14T15:06:21.974Z
Duration: 10 min
Description: Foundations: Crawl Pass Under Transition

Doris Hasslocher

Great tutorial and great little workout as always 😊

Sarah

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

Romy

Alejandro

Michael Escalante

That was difficult for me. Again my hips are limiting me. I need to go slow with these.

Robert

Fine. I need to work on shoulder strength.

Tony

Joe Balog

Starting on the daily dose. Loving the movement stuff. 

Main issue:
- it’s hard to know what a rep is 
- on the foot hand crawl ... what is 20 reps: right hand forward = one? Does 4 forward and 4 back = 1 rep
- Figure four rock up: does left leg = one rep? Or is it left and right together = 1 rep? 
- Pass under same thing

Eric H

Valerio

Kevin

Felicia Eckert

Brenn

Melanie

Julian

Was not ready for that! Too sore from yesterday.

Tasmin

Loved it! Getting better everyday. Just need to lose this weight. I’m 192 5’9

You recommend a routine?

Erwin

Marie

The Pass Under transition is a smooth and efficient change from prone to inverted crawling and back. The key is a contralateral (opposite hand-foot) balance + rotation. Practice develops core &  shoulder stability plus general conditioning and joint prep.

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Pause. Return to tuck.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Extension

•Foot Hand Crawl Position
•Opposite foot & hand 2-point support
•Rotate away from the support arm
•Free leg passes underneath the body
•Plant foot & hand (Inverted Crawl position)
•Reverse to return to Foot Hand Crawl

Crawl Pass Under Transition

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

*20 steps*

Foot Hand Crawl

Transition from ground sitting to half kneeling to standing.
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Pivot your bottom leg straight. Tuck toes
• Maintain good posture & rise up to standing.
• Return to lunge, pivot back leg, sit back, rock back.

Figure Four Rock Up

Movement Snack #5

Foundations: Crawl Pass Under Transition

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

Elaine

Foundations: Figure Four Rock Up

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

Juan

Cedric

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

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: Single Leg Balancing

Great workout as always. Love this movement!

Foundations: Cross Sit Get Up

Loved the breakdown of the different progressions.

Foundations: Knee Hand Hip Roll

I would say this is a nice relaxing one to flow into and enjoy!

Always learn something new from these 😊

Foundations: Inverted Crawling

Nice! I did the 4 rounds and brought up some intensity and flow between sets. Let's do one more of 4 rounds and then we'll make this the norm :)

Dimitri

Foundations: Crawl Roll Over Transition

So good to go back to fundamental’s and just play

Foundations: Kneeling Get Up

My whole lower body was sore from the last workout, but I pushed through this one anyways and felt great 💪

Foundations: Lateral Shuffle Crawl

Haha i’m going to have to work at these!

David

Great workout. Just what I needed and, as always, great instruction!

Foundations: Rolling Get Up

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

Foundations: Active Hanging

Really enjoying this now and starting to see progress.

Leigh

Got my heart going pretty good. Great instruction.

I’ve been avoiding this one because .... jumping. BUT!! WOW!! This was awesome. How have I gone my entire life not knowing how to jump - even studying dance at university. Woah. Those arms are everything.

Tonia

Foundations: Jumping Technique

I didn’t know how I was going to do with 6 rounds, but I only modified the push ups a bit and everything felt smooth and strong 😊👌

Had to check in after this cardio. This definitely flows well with a foot hand crawl to inverse to get to the last exercise.

Foundations: Sprawls

I love how clearly you demonstrated and explained the progression, as well as your encouraging attitude :)

Cassie

Pretty cool App. You’ve put a lot of hard work into your movement portal here and I appreciate you doing so. I’m feeling better already and it’s only been 2 weeks 🙏💯

Foundations: Crawl Pass Under Transition

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