Name: Playbook - Kellen Milad - Foundations: Knee Hand Hip Roll
Uploaded: 2024-04-14T15:06:22.005Z
Duration: 15 min
Description: Foundations: Knee Hand Hip Roll

Loved the breakdown of the different progressions.

Sarah

Romy

Michael Escalante

Loved these rolls! Can’t wait to practice them more today! Those foot hand crawls are kicking my butt- I should be practicing them more too.

Loved this one! Nice and Easy

Also per your recommendation on 2-3 week strength training I think I’m going back to my crossfit workout during that time. Any advise?

Erwin

Marie

A playful and evasive movement pattern that creates a foundation for moving with your momentum. This pattern lays a foundation for break falls and serves as a useful transition in flow. Practice increases body & spatial awareness + reactivity.

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

•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

• 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

*30 steps*

Foot Hand Crawl

Movement Snack #12

Foundations: Knee Hand Hip Roll

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

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: Knee Hand Hip Roll

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