Name: Playbook - Kellen Milad - Foundations: Cross Sit Get Up
Uploaded: 2024-04-14T15:06:22.002Z
Duration: 15 min
Description: Foundations: Cross Sit Get Up

Cedric

Great workout as always. Love this movement!

Sarah

Romy

Michael Escalante

It was great! The last movement was pretty tough so I’ve tried to get up as far as I can via Cross Sit Get Ups.

Anton

Jonathan

Really points out how weak my ankles are. Good stuff

Eric H

Tasmin

Took your advice about slowing the movement down and really enjoyed it. At the moment impossible to do without using hands for support, but cool movement. If anything, it gets me to sit cross-legged away from my usual position.

Jorge

Interesting move that feels technical. I wish there was a bit more guidance on foot positioning while sitted. I find having the blades of my feet 90 degrees towards the ground and feet both pointing on the same straight flat line helped, but then I basically stand up on the top of my feet. I cannot crouch and I have to stand directly, pretty much rolling my ankle inwards. Doesn't like it's the right technique :)

Also the last video is missing if it was intended to have one

Dimitri

Good morning handsome!
Diving push ups🔥

Marie

A practical pattern of getting up from the ground without assistance from your hands. The Cross Sit provides a great hip stretch. Practicing this transition strengthens the hips and ankles +  promotes mobility.  Practice progressively and be mindful to not over-stress your knees while learning this pattern.

•Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
•Extend your lifted leg perpendicular from your body. Keep support arm locked out.
•Draw the free leg back underneath your body as you rotate back to the FH crawl position.

Foot Hand Crawl Kick Thru

• Active Side Bent Sit position - long spine, front leg gripping the ground
• Sweep back leg forward. 
• Rock back to your hips, switch leg position
• Wrap your straight leg back behind you. 
• Build momentum and speed. Add forward folds for stretch.

Side Bent Sit Hip Switches

Strive for fluidity. Don’t make the transition harder than it needs to be. 

Press actively into the ground through the outer edges of your feet. Use your hands to facilitate the strength & balance.

Cross Sit Reversal

• Cross-legged sitting position.
• Long spine and braced core.
• Shift weight forward, press into the ground with the outer edges of your feet. 
• Rise up to standing and rotate or step out of the cross.
• Recross and balance on the edges of your feet. Sit down to the ground.

Cross Sit Get Ups

Movement Snack #11

Foundations: Cross Sit Get Up

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

Juan

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 😊

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

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: Cross Sit Get Up

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