Name: Playbook - Kellen Milad - VM [PHASE 1] Week 2 / Day 3: Core & Crawling
Uploaded: 2023-10-29T21:15:30.357Z
Duration: 60 min
Description: VM [PHASE 1] Week 2 / Day 3: Core & Crawling

Bruce Thành

Eytan Domb

Marie

Nick Haight

Peter Kelly

Robin Granander

Travis

First day back at it after traveling. Definitely needed this. I was feeling pretty bad in my body.

Amanda Cristiana Valladolid

This session focuses on core & crawling movements

• Wide Stance w/ lower center of gravity.
• Shift weight to one side. Connect opposite knee & elbow.
• Pause 1-2 sec. Focus on a strong diagonal core connection.
• Stay balance. Return to Wide Stance. Switch sides.

Standing Cross Crunch

• Balance in an opposite hand foot tripod position.
• Drop into the shoulder and press through the floor
• Keep your arm locked out through the set.
• Optional: Integrate some crawling steps between sides.

*Switch sides every 5 reps*

Tripod Shoulder Pulse

• 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 Sit Hip Switches

•Foot Hand Crawl Position
•Opposite foot & hand 2-point support
•Rotate away from the support arm
•Free leg passes underneath the body
•Plant foot & hand (Inverted Crawl position)
•Reverse to return to Foot Hand Crawl

Crawl Pass Unders

Ground Movement

• Strong Push Up Plank with arms locked out, shoulders protracted.
• Keep your pelvis tucked and glutes / legs strong. 
• Press hard through one arm. Lift the other arm and tap your opposite shoulder.
• Keep your body in line and avoid rotating with each tap.

Plank Shoulder Taps

• Set up a side plank position, on your hand or forearm.
• Stack your feet. Lift the top leg while maintain good form.
• Keep your hips in extension. 
• Feel your lateral hip muscles (glute medius) working to lift and maintain plank stability. 

Switch sides every 3 reps

Side Plank Leg Lifts

• 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 a Bent Sit position, lean back slightly to keep your weight on your glutes. Feet very light on the ground

• Shift your weight to one side and plant a hand. Extend your leg to the opposite side.

• Keep your core braced. Push off the ground and swing your leg around in front of you.

Seated Spin

Core Combo

•Start in Deep Knee Bend
•Reach to the side and plant hands
•Shift weight into locked out arms and push through the ground.
•Jump or shuffle your feet past your hands
•Land as softly as possible

Lateral Shuffle Crawl

• 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.

Foot Hand Circle Crawl

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

Inverted Crawl

Transition from supine to half kneeling.
• Rock back. Rock up with figure four legs.
• Shift your weight forward to transition to half kneeling.
• Pivot your bottom leg straight. Tuck toes
• Maintain good posture & rise up to standing.
• Return to lunge, pivot back leg, sit back, rock back.

Figure Four Rock Up

Crawling Combo

• Start in Half Kneeling with pelvis tucked, back foot pressing into the ground, and back glute engaged to created the hip flexor stretch.

• Glide forward to lengthen the stretch at the back leg.

• Sit back and all the front leg to extend for the Half Split. Keep your spine long, quad engaged, and toes pointed or pulled back for different stretches.

• Move between these positions for the allotted time.

2 minutes each side.

Half Kneel / Half Split (stretch)

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Dynamic stretch: hold for 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

Prone Lying Chest Stretch

Spinal & thoracic mobility. 
• Start in a prone press position
• Hike one leg up to the side.
• Reach overhead with the same side arms. Sweep the arm through a full ROM.
• Plant the arm and switch legs.  Alternate sides.

Prone Overhead Reach

• While kneeling in front of a bench, place your hands on top arms extended.
• Keep your shoulders set and core braced, lower you chest down towards the ground while 
• Walk your hands over to one side to bias the stretch.
• Pulse in and out of the stretch and try active lift offs

Shoulder Flexion Stretch

Static Stretch

VM [PHASE 1] Week 2 / Day 3: Core & Crawling

Workout was great . Would like the app to flow a bit smoother between movements

Just what my body needed. This is the perfect active recovery/mobility workout.

Sanoe

Jeff

VM [PHASE 1] Week 1 / Day 1: Spine & Squat

Juan

Another excellent, creative, and fun routine!

Jeremiah

Bianca

VM [PHASE 1] Week 1 / Day 2: Flow

Meghan

after 2days of practice, with little pain,i mean,  that was fresh air

adam

VM [PHASE 1] Week 1 / Day 3: Dynamic

Jake

Aeirus

My back feels so good after these workouts...

VM [PHASE 1] Week 1 / Day 4: Roll & Rotate

Bjorn

Sonia

VM [PHASE 1] Week 2 / Day 1: Spine & Squat

Michael Escalante

VM [PHASE 1] Week 2 / Day 2: Flow

Really loved this one. All of the workouts are fantastic, but this one felt fantastic for my body. So appreciative for the practice, the structure and the support

VM [PHASE 1] Week 2 / Day 3: Core & Crawling

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