Movement

X Recap part 2
TextenclosedbetweenKEaremyownthoughtsorthingsIthinktheysaidbutamnot100%sure
about
IsometimesuseLforleftandRforright,andIPMforIdoPortalMethod

Locomotion
TheIPMmovementlanguage
Ultimatelyleadstoimprovisation
Theatomsofthelocomotionlanguageallstartandendinthesquat,forthepurposeofrestingand
connecting
Locomotionisanapplicationofyourstrengthandmobility,notsomuchameansofdevelopingthem
Welearned3atoms:

StepBehind

Crab

LizardCrawl(partofitatleast)

Step Behind
Progressions/Prepvariations:

1. Test the water/Dip your toe sideways squat or Cossack reach

KEImadethosenamesupKE
Fromasquat,leantoonesideandreachtheotherlegouttoitsside,lightlytestingthewaterwith
yourpointedtoe,thenbringthefootbackinanddothemovementontheotherside.
Perform5or10ea.side

2. Cossack side steps

KEagain,ImadethisnameupKE
Nowusevariation1aboveforsidewayslocomotion:reachyourfootout,placeitdowngentlyandshift
yourweightoverontoit(KEjustlikeaCossacksquatKE).Bringtheotherfootinintoasquat(withthe
samedegreeofcontrolyouusedtoreachout)andrepeatthistolocomotesideways.

Stayupright(withyourtorso)

Maintainthelightnessoftouch/step/reachasinpreviousvariation

Silentsteps,noslapping,smacking,stomping

WedidhalfagymlengthleadingwiththeLfoot,andhalfagymlengthleadingwiththeRfoot.

3. Step Behind Squat

Fromstanding,reachRfootbehindtheLfoot,andstepdirectlytotheleftoftheLfoot,about
hip/shoulderwidthdistancefromit.TheRfootendsupontheballofthefootandisturnedsideways.
Nowsquatdown(theR(back)kneemustbeundertheL(front)legsoyoucansquatdown(KEand/or
laterrotate?!KE))

Torsofacesforward

Frontfoot(thefootthatfacesforward,theonethatdidntstep)staysflatonthefloor

Alternatingsides,weheldthebottompositionfor108642seconds(ea.side)(=5rounds,w/shorter
andshorterholdtime)

4. Step Behind Squat Rotation/Step Behind Rotation

Fromthebottompositionofvariation3above,lifttotheballsofyourfeet(KEandlikelyliftupyourhips
abitaswellKE)androtatetounwind>youwillendupinasquatfacingwhatwasbackwardswhenyou
werestandingtostartthemovement.Now(partly?)standupandrepeatwhatyoujustdid(withthe
sameleg),toendupinasquatfacingthewayyoustartedout.This(2halfrotations)isonefullrotation.
Weperformed3fullrotationsperside.

5. Step Behind
Thisisthefullmove
Basically,youcombinetheprepvariations1/2with4.
Fromasquat,leantotheRonesideandreachtheLlegouttotheLside,lightlytestingthewaterwith
yourpointedtoe.PlacetheLfootdowngentlyandshiftyourweightoverontoit(KEjustlikeaCossack
squatKE).Partiallyliftyourhips(?)andbringtheRfootbehindtheL(withthesamedegreeofcontrol
youusedtoreachout),steppingdirectlytotheleftoftheLfoot,abouthip/shoulderwidthdistance
fromit.TheRfootendsupontheballofthefootandisturnedsideways.Lifttotheballsofyourfeet
(KEandlikelyliftupyourhipsabitaswellKE)androtatetounwind.

Leanforwardslightlyandmovethefootthatssteppingbehindinanarcbehindyou

KEIthinkthearmsareheldparalleltotheground,armsbent,counterrotatingKE

Wedidoneortwogymlengthsofthis

The Crab
Variations/Progressions/Preparations:

1. Crab lift
KEagainmakingthenamesupKE
Fromasquat,leanforwardintostraightarms(bringyourhipsoveryourhands)andhovertherebriefly
(feetliftedoffthefloor)
Weperformed10repsofthis

2. Sideways hover walk

KEthisiswhatIthoughtwastheIPMcrabfromstuffIhadseenonlineKE
Fromasquat,glideyourhandssidewaysalongthefloor,thenleanforwardandshiftyourweightinto
thehandsandliftthehipshightostackyourweightontoyourhands.Nowhoveronyourhandsasyou
slideyourfeetovertothesidepastyourhands.Weightthefeetagainandslidethehandsoverfurther.

Handsandfeetmaintaincontactwiththeflooratalltimesslidethemalongthefloorinstead
ofliftingthemoff;pointingyourtoescanhelpwiththis

meltintothesquat,i.e.noclunking,makeitsmooth

Liftthehipshigh

Weperformedonegymlengthoneachside

3. Full Crab
Startsandfinishesinsquat
Simplifieddescriptionformovingtotheright:
1. Lhandreaches(crosses)totheright,infrontofthebody(KEnotsureifcrossingunderorover
KE)
2. Rhandreachesandisplacednextto(totheright)oftheLhand
3. Lfootstepsthrough(betweenhandsandRfoot)andisplaceddownbehindthehands,
approximatelymatchingthepositionoftheRhand
4. Rlegreachesoutandteststhewater,thenpullsbacktosquat
Cues/Focuspoints:

Thereisahoverattheendofstep3above,butforgoodquality/fluiditystartthehoveronly
whenthelegisatitsmaximumextension,i.e.,itwillbeaminimalhoveronly

Rotateyourbodytoachievealongreachandstep(thisalsomeansliftingyourheel)

Aimforbigreach

Aimforfluidity

Lizard Crawl
Wedidnotdotheconnectionfrom/tosquat,butthistoocanstart/endthere.
Variations/Progressions:

1. High Lizard Crawl

Positionthatwestartedfrom:tripodlunge,e.g.Rfootforward(legbent),Lfootback(legstraight),L
handonfloor,weight(shoulder)stackedoverLhand.Fromhere:
1. wipeyourbutt(withRhand)
2. lookatiti.e.,rotatetorsotolookupattheRarmasyouextendituptothesky
3. throwitinthegarbageasfarasyoucani.e.,back(L)footlifts(allowslongerreach)andtheR
(free)handreachesfarforward
4. replacetheLhand(theonethatstartedontheground)withtheLfoot(thatisnowfree);theR
(nowback)footrotatesandyourbodyopensasyoudothis
Cues/FocusPoints:

Theupperbodyfacestheflooronlyduringthetransition

Youcanletthehipssinkdownbeforethewipe(preferredoverhipsupthroughout)

Makesureyourlunge(step?)isfarenoughsoyouendbackupinthetripodlungestarting
position(youcancheattomakeitlongerbysteppingthebackfootbackasmallstepafter
settingthenewfrontfootdown)

2. High Lizard Crawl with Pushup

Thisisperformedasversion1above,butaddingaonearmpushupinthetripodlungeposition(abit
easierthanaonearmpushupbecausethefrontlegcanassist).
Keeptheelbowoftheactivearmclosetothetorsoasyoudothepushup,bringingthetemplerather
thanthenosetothefloor
Thefreearmpointsuptotheceilingasyouperformthepushup(KEIfpossibleIguess;Odeliadiditthis
wayKE)
Youcandovariationsonthepushuptomakeiteasierorharder:

Easier:assistwiththefreehand(fullhand,fingertips,orjustonetofourfingers)orevenlower
thebackkneedown
Harder:liftthebacklegduringthepushup(keepitextended,paralleltothefloor)

3. Full Lizard Crawl

Weonlygotademonstrationofthis
Staylow(asinthebottomofthepushup)duringthetransitionaswell,i.e.staylowthroughout