Name: Playbook - Kellen Milad - Foundations: Kneeling Get Up
Uploaded: 2024-04-14T15:06:22.018Z
Duration: 15 min
Description: Foundations: Kneeling Get Up

Juan

Cedric

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

Melanie

Will power... Did it finally... Amazingly interesting moves to move😄
Enjoyed a lot..🙏🏿🙏🏿🙏🏿

Romy

Felicia Eckert

I love the transition movement between it is so power as a fascia release in the hip. The floor makes is smooth and gentle

The full get up is really far from me at the moment so was grateful when you introduced the single leg version halfway through the instruction video. Thanks!

Jorge

I enjoyed this one. I have little toe flexibility so this movement has been challenging but I find that I focus on putting the weight on the inner ball of the foot and I maximise the toe stretch I can get up pretty smoothly

Dimitri

Marie

The Kneeling Get Up is another practical, "no hands" get up pattern. Simple but does require some balance and control. Those with chronic knee pain will want to pay attention and practice this one with props and mindful progression. Consistent practice build healthy knees and strong feet. A great way to stretch the soles of the feet and quads.

• 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*

Foot Hand Crawl

• Start in Low Kneeling + good posture.
• Flex your feet and lean back so knees become light on the ground.
• Draw back through the crease of hips to come to Deep Knee Bend
• Rise up to standing, on the way up put heels down as soon as possible.
• Reverse path to softly return to Low Kneel.

Kneeling Get Ups

• Hold a light object or perform unloaded.
•Perform this action in open space or use any obstacles around you.
• Step over the obstacle maintaining tall posture & balance
• Duck under the obstacle with a hip hinge maintain a long spine.
• Increase the functionality of the movement by working in all planes of motion.

*8 reps of each pattern

Over Unders

• 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.

*10 shifts*

Squat Lateral Shifting

Movement Snack #15

Foundations: Kneeling 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

Doris Hasslocher

Elaine

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 😊

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: Kneeling Get Up

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