Name: Playbook - Kellen Milad - Foundations: Long Roll
Uploaded: 2024-04-14T15:06:21.978Z
Duration: 15 min
Description: Foundations: Long Roll

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!

Juan

Cedric

I am 51 a former fitness manager and persona trainer at a major gym in Manhattan 
Recovering from shoulder surgery and back issues I gave this a go. So thankful in only a short time I have already received positive feedback from my body and new insights into long and short term training philosophy. I am going back into training others now

Jason

Did this after 2 days... It's hold me back 🙏🙏🙏

Romy

Michael Escalante

Rolling is hard to keep my arms and hands from pushing off the ground.

Robert

Loved the implementation of the crawling alternating push ups. I love the way that you implement varied exercises, so I’m not just working out my core, but my arms, shoulder and chest as well!

Drew

Feeling great, more open, stronger and more connected to my body since starting your daily dose. Exactly what I’ve been looking for. Thx for responding to my last review!! Looking forward to exploring more movement in this and your other programs 👊 the “perspective” shift has been worth the course already

Eric H

The roll with no arm is difficult for my low back. I ll keep the easy form with help oh arm and legs. Good explanation

Brenn

Fun and tough. I really had to slowdown and analyze my movements.

Julian

Tasmin

Great! Thank you for the routine! You talking about 2 hrs a day lol! Dad life is tough. But I like the challenge 

Plus I listened to your podcast and realize I need to change my mentality. It’s about movement as life.

I have much to learn

Plus I kinda enjoy being a rookie again.

Erwin

Marie

The Long Body Roll is a fun movement for training core control & body awareness. Increase your maneuverability without using your hands. This simple movement supports flow & often comes up in core training sets.

• Start in Supine Tuck position. Extend arms and legs to full Hollow Body. Keep lower back glued to ground.

• Maintain this tension, roll to the side, to prone, to side, to supine. Tuck, extend to Hollow and repeat.

• Slow down and limit the use of momentum. Keep your core control to alternate between Hollow, Side Arch, and Prone Arch positions.

Long Rolls

• Foot Hand Crawl position. Long spine & low knees.
• Lower down to forearms. 
• Press hands into the ground and press up to locked out arms.
• Alternative: Press up one arm at a time. Pick one hand up, place it where your elbow was.

Crawl Press Ups

• Active Side Bent Sit position - long spine, front leg gripping the ground
• Sweep back leg forward. 
• Rock back to your hips, switch leg position
• Wrap your straight leg back behind you. 
• Build momentum and speed. Add forward folds for stretch.

Side Bent Sit Hip Switches

Movement Snack #6

Foundations: Long 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

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

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: Single Leg Balancing

Great workout as always. Love this movement!

Foundations: Cross Sit Get Up

Loved the breakdown of the different progressions.

Foundations: Knee Hand Hip Roll

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

Always learn something new from these 😊

Foundations: Inverted Crawling

Nice! I did the 4 rounds and brought up some intensity and flow between sets. Let's do one more of 4 rounds and then we'll make this the norm :)

Dimitri

Foundations: Crawl Roll Over Transition

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

Melanie

Foundations: Kneeling Get Up

My whole lower body was sore from the last workout, but I pushed through this one anyways and felt great 💪

Foundations: Lateral Shuffle Crawl

Haha i’m going to have to work at these!

David

Great workout. Just what I needed and, as always, great instruction!

Foundations: Rolling Get Up

Tough! My hands aren’t used to hanging, but they’ll get better! Thanks!

Foundations: Active Hanging

Really enjoying this now and starting to see progress.

Leigh

Got my heart going pretty good. Great instruction.

I’ve been avoiding this one because .... jumping. BUT!! WOW!! This was awesome. How have I gone my entire life not knowing how to jump - even studying dance at university. Woah. Those arms are everything.

Tonia

Foundations: Jumping Technique

I didn’t know how I was going to do with 6 rounds, but I only modified the push ups a bit and everything felt smooth and strong 😊👌

Had to check in after this cardio. This definitely flows well with a foot hand crawl to inverse to get to the last exercise.

Joe Balog

Foundations: Sprawls

I love how clearly you demonstrated and explained the progression, as well as your encouraging attitude :)

Cassie

Pretty cool App. You’ve put a lot of hard work into your movement portal here and I appreciate you doing so. I’m feeling better already and it’s only been 2 weeks 🙏💯

Foundations: Long Roll

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