Name: Playbook - Kellen Milad - Foundations: Rock Up to Crawl
Uploaded: 2024-04-14T15:06:21.971Z
Duration: 15 min
Description: Foundations: Rock Up to Crawl

So excellent 👌 really enjoyed this movement, transitioning from one position to another makes me feel dynamic

Doris Hasslocher

Dean

The instructions were clear and the movement snack part a really good and short workout.

Lotta

Cedric

Really enjoyed... Stillness in the movement.... beautiful practice 🙏🙏🙏

Romy

Alexandre

Fun! Didn’t feel like a workout, but I’m out of breath

Sara

Alejandro

Elaine

Love it when you get into a rhythm 🎶 fun thanks Kellen 🙏🏻

Vanessa

Azelle

Michael Escalante

Marek

Hi Kellen. I have hurt my lower back while practicing the Rock up. I think it's because I did not brace my core properly, so my lower back took over. If I understand this movement, it's the braced core that should be  in control, while I rock up?

Thank you again

Mala

Good. Took a few tries with the circle crawl to notice that I could use bigger movements more effectively

Tony

Felicia Eckert

Juan

Great, the supine rocking to crawl was a new movement for me. Felt great!

Drew

Some exercises have complicated revolutions which need braking them up into stages.

Apostolos

Great, I like the move. It was a great cardio as well

Brenn

More breakdown on advancing to the rotations in the last exercise for maintaining form.

Kheshia

Julian

Wow. The crawling is so hard! ...crawling!!! Lol

Tasmin

Already started working in some of the previous foundation moves as a warm up, but I can see how it's building on each movement anyway with each daily dose. Feels really intuitive.

Jorge

Great! I’m getting better and more consistent 

The second video doesn’t play for the crawl holds

Erwin

Travis

Marie

Philipp

Transition from the Figure Four Rock Up into a Foot Hand Crawl position. This transition is useful in flow practice and a good way to get your body used to crawling. Practice trains proper positioning and alignment for crawling.

• Start in a tight supine tuck position. Knees together, head & shoulders lifted off the ground.

• Create a small rocking action while maintaining the tuck.

• As you rock back to your shoulders, swivel your hips to the side to begin rotation. Find the timing to rotate 360 degrees.

• Alternatively, try bigger rocking actions. Rock back at an angle and allow your momentum to drive the rotation.

*Switch direction after each revolution.*

Rotational Rocking

• Maintain a braced core and rock up from lying supine.
• Rock up to seated with figure four legs.
• Shift weight forward and plant hands.
• Step legs back and hold a strong crawl position.
• Shift weight and sit back with figure four leg, rock back & repeat.

Rock Up to Crawl Hold

• Strong FH Crawl position with long spine and braced core.
• Pick up opposite hand & foot and move them out to the side.
• Plant and switch. 
• Rotate 360 degrees around your central axis.

4 revolutions. Switch direction every full circle.

Foot Hand Circle Crawl

Movement Snack #4

Foundations: Rock Up to Crawl

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

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: 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: Rock Up to Crawl

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