Name: Playbook - Kellen Milad - Foundations: Deep Squat
Uploaded: 2024-04-14T15:06:21.986Z
Duration: 15 min
Description: Foundations: Deep Squat

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.

Doris Hasslocher

Carolina

Cedric

Loved the quick sweat!! Those legs are getting their share

Spyridon

Finally I did it... I was going to skip ... At the end i managed my mind to do skip squat jumps... Hard for my knees but slowly with my pace I did it... Yayyyyy😀👏

Romy

Cardio! Love it! I'm impressed on how my hip mobility is improving.

Elaine

Michael Escalante

Nothing. I just could use a younger body.

Tony

Joe Balog

I’m pretty strong, but these workouts are kicking my butt! And I LOVE IT.

Julian

Tasmin

The instruction video is excellent. Would have been great to have more of those movements in the movement snack. Maybe some advice on how to scale those moves? Particularly for the jump squat switch?

Jorge

Dimitri

Erwin

Marie

The Deep Squat is a rest position and an active position for locomotion. The position is extremely practical for hiking, play, and physical labor. Years of chair sitting robs us of the mobility & stability required to squat. Consistent practice will restore your hips, knees, ankles, and feet and make these movement accessible again for everyday life.

• Focus on keeping your spine long and shoulders back in your squat position.

• Stay low in your wide stance squat. Shift your weight from side to side. 

• Use your hands in contact with the ground for additional support. Pull your hips down to increase hip mobility.

*20 shifts*

Squat Lateral Shifting

•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

•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 #8

Foundations: Deep Squat

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

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 😊

Sarah

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

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 :)

Foundations: Crawl Roll Over Transition

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

Melanie

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: Deep Squat

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