Name: Playbook - Kellen Milad - Foundations: Figure Four Rock Up
Uploaded: 2024-04-14T15:06:21.963Z
Duration: 15 min
Description: Foundations: Figure Four Rock Up

Doris Hasslocher

Elaine

Sweaty! Need to use hand to come up onto bended left leg, but I’m sure will balance out. Hard to keep form in Sets 3 and 4. Thanks

It’s quite difficult donexercise w/o voice guide. Not the same of videos

Roberto Madrassi

Romy

Once again is this a circuit? There is no easy to move the app through the 3 movements. I have to hit the back button and then hit the next exercise. The 3 bars at the top of the screen during the movements makes it look like you can hit them to see the next movement but that just gives you a clear screen.

Jeff

Just did the first two primal videos back to back and exhausted but challenged . Looking forward to getting activated !!

Zaid

Great workout, the push out at the end were killer!

Alejandro

Great guy! So awesome that you have a whole program on playbook

Volcmar

Very good amazing how the simple movement of rocking looks easy but isn’t!

Vanessa

It was good. I’m a beginner so I didn’t complete the 4 sets

Jennifer

Good training, looking forward to getting into it properly

Ryan

Mario Pantoni

It was hard to do the figure 4’s.  My hips are severely stiff and locked.

Robert

15 minutes...or and hour and 45 minutes with a wild toddler. These workouts that are broken up into sections are perfect when I can’t just get into one long video. I can just do a set and come back for another set when I’m able to.

Alexis Squire

Eliran Harari

Bronnie

Fun. Last couple of rock ups I completed the move without using my hand. Getting the forward foot out far enough was the key, as you mentioned in the tutorial.

Tony

Juan

Nice explanation of the areas of the body to focus on while performing the exercise.

Joe Balog

Super foundational and very overlooked and that’s just what my body needs

Jonathan

Grant

Loved how you added in the pushups to mix up this rocking routine!

Drew

Felicia Eckert

Good explanation! I m doing this exercise for a while, and it helps release some knee issue.

Brenn

Push up breakdown otherwise great. I already saw a difference in the connection of my rocking from day 1 to day 2

Kheshia

Julian

Cool stuff. I like the movements. Feels like playing.

Tasmin

Challenging, but still able to do movement with mods.

Colleen Moore

Interesting to notice the crunching of upper abs instead of lower abs and rolling that spine to avoid the flatness by bringing the posterior segment first (posterior wrt to the direction of the movement)

Dimitri

Marie

The Figure Four Rock Up is a useful transition from sitting to kneeling or standing.  Consistent practice promotes healthy hips, knees, and ankles.

• Start in a compact supine tuck position. 
• Create a small rocking action - maintain it with the isometric contractions of your core.
• Keep your core braced but maintain relaxed breathing.

Tucked Rocking

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

• 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 into full shoulder protraction.

• Key point: Elbows should be at a 45 degree angle from your body for optimal shoulder stability. Avoid keeping elbows too tight with internally rotated shoulders.

Push Ups

Movement Snack #2

Foundations: Figure Four Rock 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

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 🙏🏿🙏🏿🙏🏿😌

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: Figure Four Rock Up

Community

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