Name: Playbook - Kellen Milad - Foundations: Foot Hand Crawl Get Up
Uploaded: 2024-04-14T15:06:21.983Z
Duration: 15 min
Description: Foundations: Foot Hand Crawl Get Up

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!

Doris Hasslocher

Cedric

Challenging, but definitely achievable. Loved it!

Sarah

Squat was difficult .... But I did it with my pace and ability 😊 thank you again 🙏🏿🙏🏿🙏🏿

Romy

Elaine

Michael Escalante

Michael

Tony

Joe Balog

Felicia Eckert

TomiB

I truly enjoyed this one and it didn't feel impossible to complete

Julian

Great, as usual!

One question. From crawling, when my feet are in a more split stance (one foot in front of the other), the get-up looks and feels solid. But when my feet are together and I work my hands back, my knees have a tendency to splay wide, and my hands end up coming inside my knees rather than outside as you demonstrate. I am working on keeping the knees in and using proper form, but it seems like an imbalance. Are there any other natural movements in addition to the crawl get up you’d recommend to improve this problem?

Ryan

Someone get a firehose! Quads are burning!!

Tasmin

I did only 3 rounds, I found 4 to be challenging

Dimitri

Loved it! My fav movement so far is long rolls lol

Erwin

Juan

Marie

A simple & practical transition from crawling to standing and back. The simplicity of this movement makes it easy to overlook the little details of alignment and smoothness. As you practice, pretend you must be aware of what's going on around you at all times.

• Maintain long spine and upright chest as you sit between your hips
• Perform basic bilateral squat for several reps. Switch.
• Varied stance - wider, narrower, split, crossover.
• Varied foot placement - internal & external rotation.

Bodyweight Squats

• Start in a Foot Hand Crawl. Sit hips back to heels
• Shift weight forward and step one foot next to your hands
• Release the same side hand from the ground and extend into the reach & stretch.
• Plant the hand, step back, switch sides.

*8 alternating reps*

Crawl Lunge + Reach

• Start standing. Hinge at the hip and lower your COG.
• Plant your hands on the ground and walk out to a crawl position.
• Keep your spine long, hips and head level, knees low to the ground.
• Take several crawling steps.
• Walk your hands back and transition to a split squat. Stand up

Crawl Get Ups

Movement Snack #7

Foundations: Foot Hand Crawl 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

Foundations: Figure Four Rock Up

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

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

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: Foot Hand Crawl Get Up

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