Name: Playbook - Kellen Milad - Foundations: Tripod Get Ups
Uploaded: 2024-04-14T15:06:21.990Z
Duration: 15 min
Description: Foundations: Tripod Get Ups

Doris Hasslocher

Juan

Cedric

Sarah

Romy

Elaine

Michael Escalante

Tuyen Tran

Felt like Spider-Man with the tripod get ups. Question:  are the “Movement Snacks” designed to be progressive?  Each session seems to build on the prior one.

Tony

Kolleen

Julian

Double ouchie for the quads still recovering from yesterday's practice. Feeling good

Dimitri

Erwin

Marie

Perfect 👍🏽 just the right amount after a speedy run

Shauntel

A strong and practical pattern for getting up from the ground. This is a progression from the Crawl Pass Under and the foundation for climbing and vaulting. Practice develops shoulder & core stability as well as the self-defense response.

• 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

• From Supine, roll up to a posted arm.
• Press through your hand and opposition foot.
• Draw your straight leg underneath your body.
• Step into a wide stance & stand up
• Reverse the path. Hinge. Plant one hand. Kick thru with your same side leg.

10 reps. alternating sides.

Tripod Get Ups

• Maintain long spine and upright chest as you sit between your hips
• Perform basic bilateral squat for several reps. Switch.
• Varied stance - wider, narrower, split, crossover.
• Varied foot placement - internal & external rotation.

Bodyweight Squats

Movement Snack #9

Foundations: Tripod Get Ups

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

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

Awesome. It keeps getting better and better. Sticking to it!

Foundations: Tripod Get Ups

Community

More workouts from Kellen Milad