Name: Playbook - Kellen Milad - Foundations: Inverted Crawling
Uploaded: 2024-04-14T15:06:22.010Z
Duration: 15 min
Description: Foundations: Inverted Crawling

I would say this is a nice relaxing one to flow into and enjoy!

Juan

Always learn something new from these 😊

Sarah

Romy

Mario Pantoni

Loved this one! Exactly what I needed to get moving.

A bit tough on the wrists (will warm up next time), but I like the movement and working crab rolls into it. Thanks!

Jorge

4 rounds! I feel like I took it a bit easy, especially I find it difficult to engage the abs properly, but time will help. Listening to Ave Maria

Dimitri

Travis

Erwin

Love the inverted crawling!
Thank you 😘

Marie

A throwback to elementary school gym class. In practical terms, this is the perfect pattern for traversing down a steep hill. The Inverted Crawl is also useful in transition for movement flows. The practice develops shoulder mobility & stability + posterior chain activation (glutes & hamstrings).

• Supine Hip Bridge, press the soles of your feet into the ground. Keep bottom ribs draw down, hips in full extension - glutes braced.
• Draw one knee in towards chest. Maintain the full hip bridge on one leg.
• Pause and switch sides.

*March for 20 alternating reps*

Supine Hip Bridge March

• Supine Tuck Position to start.
• Brace your core and glue your lower back to the ground.
• Extend your arms and legs. Pause. Return to tuck.

Keep your focus on maintaining your core connection strong through the set - bottom ribs and hip points stay knit together.

Hollow Body Extension

• 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

Movement for rolling, falling, or evasion. Start slowly and build a smooth transition, then add speed + complexity.

• Begin in Knee Hand position, arms locked out + long spine / braced core.

• Shift weight to one side, sit to your hip. Roll across your glutes, exit to your opposite hip.

• Return to Knee Hand or kneeling or rise up to standing.

Knee Hand Hip Roll

Movement Snack #12

Foundations: Inverted Crawling

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

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 😊

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: Inverted Crawling

Community

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