Name: Playbook - Kellen Milad - Foundations: Side Sit Hip Switch
Uploaded: 2024-04-14T15:06:21.967Z
Duration: 15 min
Description: Foundations: Side Sit Hip Switch

So nice to feel that with each new set the movement is that little bit smoother

Doris Hasslocher

Juan

Cedric

Charlotte

Zaid

The supine cross crawls make the core to burn 💪

Nico

I’ve been dealing with nagging injuries for a while and putting off doing anything about it bc I find the work so boring. Day three and I’m already feeling these things open up and having so much fun. Love this program, best money I’ve spent in a while.

Will

I've always had problem with coordination. I feel that these foundation movement are helping with that muscle-mind connection. Very pleased and grateful. Thanks!

Elaine

This got my core burning. The last 40 reps i had to do in 20-10-10

Alejandro

Robert Goforth

Another great morning workout to start the day.

Michael Escalante

Hey! Thank you again. I wonder if there will be a beginner version/option available?

Jennifer

Slowed this down a lot and used it today with the other exercises I’ve chosen to rehab my knee.

Alexis Squire

Tony

Way to finish with a burner. Nice new sitting position that I never thought of as a way to sit!

Joe Balog

Jaryd Adair

Loved the side lying oblique move. That’s a new one for me but see lots of application to ground work

Bryan Lynd

Easiest of the all so far. Great stretching for piriformis syndrome issues.

Apostolos

Brenn

Julian

Tasmin

This was fantastic - I’ve done the hip switch following your YouTube videos, but this was the first time I’ve really considered exploring the movement, and it was so much deeper than I expected. 

I think today was the first day your philosophy really clicked. 

Thanks

Ryan

These mobility and strengthening exercises have been helpful for my recovery from a groin hip strain. After doing the figure 4 hip switches I feel much less tightness. Thanks Kellen!

Agena

Almudena

Marie

Side Bent Sit is one of the basic ground sits helpful for developing external & internal hip rotation. The transition from side to side develops core control and hip mobility.

• 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

•Lie on your side, slightly flexed at the hip with your bottom arm extended straight forward.
• Use your bottom arm to lift your upper body as you tuck your legs and reach for your feet with your top arm.
• Contract you obliques with each rep.

*10 reps each side*

Side Lying Tuck Ups

• Lie on your back, Supine Tuck position.
• Extend one leg. Bring your opposite knee & elbow to touch. Squeeze this connection.
• Alternate sides. Maintain your core connection, keep your lower back glued to the ground.
• Maintain a steady tempo and full ROM.

Supine Cross Crawl

Movement Snack #3

Foundations: Side Sit Hip Switch

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 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 🙏🏿🙏🏿🙏🏿😌

Romy

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: Side Sit Hip Switch

Community

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