Name: Playbook - Kellen Milad - Foundations: Tucked Rocking
Uploaded: 2024-04-14T15:06:21.957Z
Duration: 15 min
Description: Foundations: Tucked Rocking

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

Elaine

After years of trying to build mass/aesthetic perfection, my body feels worn out far too early (39). 3 separate back injuries in short sequence (over 2 months) necessitated a rethinking of my approach to wellness. I have just started your program after a month of following along on your instagram page but I am so appreciative already.

David

It’s more than 6 month that I follow your excercise. At least every morning.I’m happy to subscribe

Roberto Madrassi

Lucien

Jochem

Awesome! I followed you here from Youtube. Im sure its cliche to you at this point but your videos have had a massive impact on my life and overall mental and physical health!

Tim Reddy

Christian

Great tutorial and great little workout after.

Sarah

Romy

Simple & great break down. Feeling stronger already. Love the bite size.

Gianna

Alejandro

Excellent approach and way to explain the movements..

Jean

Victor

Sara

Really was a bit confused about what to here. What should rest time be? Should I be alternating between the 2 exercises?

Jeff

Holy shit this was so much fun.  I’ve been looking for something like this for forever, so excited to continue exploring!

Laura

Nico

Thanks ! Was intense but really enjoy it !

delphine

Wow I loved this! felt soo good on my back. Was great taking it slowly to feel the proper curve of my spine and have no flat or jolted feelings with the movement ❤

Robert Goforth

Azelle

This was lovely. It was fun. It was clear, and I bet it's going to be useful. Excited to see the next one.

Beth

Flora

Michael Escalante

Elena

Rough but I really liked the way you broke it down so I could understand

Maggie

Found you on youtube and like your style and approach a lot.

Yuval

the app doesn't keep track of your progress it resets it every time you open it again

Luca

Challenging, but good.  Very good.  I'm not yet smooth and controlled.  Great deviation from regular workouts.  I really liked it.  Thank you.

April

Ajit

Robert

It was good and easy to follow but for me who is a totally beginner 20 reps is more than you think and you maybe can give more alternatives in the movements how you can progress better if you cant do the original pose/exercise:)

Sanna Fransson

Danielle

I realy feel my core after this short routine

Eliran Harari

Tony

Juan

It was nice. Easy to follow. A little fast for a first timer. Switching between your movements and hearing your explanation was not always lined up. But good morning routine. Thanks!

Joe Balog

Matty

Loving these workouts. I’m strong, but I feel like there’s a disconnnect in how my body moves. As I move through these flows and focus on these basic movements, it feels like I’m reconnecting how my body moves.

Intense on the core. Mine is kind of clunky though need to work on it to make it more fluid

Nikki

Eric H

Conrad

Good exercises but tough for a weak core.

Apostolos

Great tutorial. Nice burn in the abs. I like your approach. More thorough explanation compared to some others that I have seen.

Justin

Tucked Rocking is a way to move while on your back and a defensive action - before transitioning to a safer or more mobile position. Practice build core strength, body awareness, and coordination.

• Start in a compact supine tuck position. 
• Create a small rocking action - maintain it with the isometric contractions of your core.
• Keep your core braced but maintain relaxed breathing.

Tucked Rocking

• Supine Hip Bridge, press the soles of your feet into the ground. Keep bottom ribs draw down, hips in full extension - glutes braced.
• Draw one knee in towards chest. Maintain the full hip bridge on one leg.
• Pause and switch sides.

*March for 20 alternating reps*

Supine Hip Bridge March

Movement Snack #1

Foundations: Tucked Rocking

Doris Hasslocher

Foundations: Figure Four Rock Up

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

Cedric

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

Foundations: Tripod Get Ups

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

Foundations: Tucked Rocking

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