Name: Playbook - Kellen Milad - Foundations: Crawl Roll Over Transition
Uploaded: 2024-04-14T15:06:22.014Z
Duration: 15 min
Description: Foundations: Crawl Roll Over Transition

Carolina

Juan

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

This was breakfast. Been walking as soon as I get up for 20 min then 1 daily dose as my morning routine. 

Thanks for the feedback on CF. Lots to think about.

Erwin

This is a great early morning core wake up!!

Heidi

This is a great change of pace from my usual AthleanX abs.  I enjoy the functional movement so much more!

Marie

This transition from crawling prone to supine and back provides an amazing stretch and develops control through a full range of motion. This one has several variations that can be added into movement flow and stretching sequences.

• Push Up plank position. Arms locked out. Shoulders protracted.
• Keep your pelvis tucked and glutes strong.
• Stay tight and tuck one knee to your triceps.
• 1 sec hold each rep. Alternate sides.

8 reps alternating sides.

Plank Knee Tucks

• Start in a Foot Hand Crawl position
• Lift one leg and reach across your body. Hip is fully extended
• Allow the reach of your leg to pull you through the roll over
• Touch the ground for a moment then reach your free arm back across your body to reverse
• Move slowly and control the complete range of motion.

8 alternating reps.

Crawl Roll Over 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*

Inverted Crawl

• Lie on your back, Supine Tuck position.
• Extend one leg. Bring your opposite knee & elbow to touch. Squeeze this connection.
• Alternate sides. Maintain your core connection, keep your lower back glued to the ground.
• Maintain a steady tempo and full ROM.

Supine Cross Crawl

Movement Snack #14

Foundations: Crawl Roll Over 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

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

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

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: Single Leg Balancing

Great workout as always. Love this movement!

Foundations: Cross Sit Get Up

Loved the breakdown of the different progressions.

Michael Escalante

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

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

Melanie

Foundations: Kneeling Get Up

Julian

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.

Joe Balog

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 Roll Over Transition

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