Name: Playbook - Ania Tippkemper - Fun challenges
Uploaded: 2023-09-27T12:31:24.704Z
Duration: 1 min
Description: Fun challenges

Love it! I couldn't believe that I would make it.

Monica

This is a collection of fun challenges for mobility and strength. Give them a try and have fun!

Step by step lift your legs up into straight headstand. Use your core and squeeze your legs together for control. Keep pressing your forearms into the floor, your shoulders away from the ears

Countdown Headstand Challenge

You might need socks to slide for this little flow. From Boat to pigeon - use your core to balance on your sitting bones. From pigeon into headstand - press your forearms firmly into the ground and place your head crown on the ground. Use your core when lowering down into pigeon

Boat to Headstand with pigeon

Keep the whole body engaged, breathe slowly into your belly. Hold as long as you can, statt longer with each try

Core challenge

When lifting your hips up keep pressing your heels to the block. Engage your whole body: legs, glutes, core to keep this straight line!

Floating Challenge

Use a bolster or a pillow underneath the head for your safety!
Press your back and your feet against the doorframe to clinch in the frame. Keep engaging your core all the time you are upside down

Hair stand Challenge

Press your feet against the wall and your forearms against the floor when pushing your hips up to the ceiling. Gaze to the hands and extend one leg coming into a split.

Forearm wheel challenge

From seated twist to 90/90 pose to the other side

Hip mobility Challenge

Pistol squat - Malasana - Skandasana - forward fold - wild thing - Skandasana to the other side

Hip mobility flow

Keep pushing your lower back into the mat when holding your hollow back, engage your core and legs when lifting your upper body up. Inhale extend in hollow back and exhale when crunching

Hollow back challenge

How low can you go in your yogis squat? Keep you feet engaged and press them into the ground.

Malasana Challange

Cow face pose to Headstand - keep the knees closed to the chest when entering your headstand and lowering down from the headstand. Press into the edges of your feet when rotating around your body. Use a strap for the shoulder stretch in full cow face pose if needed.

Mobility and Balance Challenge

From three legged dog to standing split. Engage your core and the upper leg to come closer to your standing leg

Mobility and control Shoe Challange

No hands ankle and hip mobility

From standing to squat , sit down with control, turn to the right with your pigeon pose, through the middle to the other side, set up for straddle. Engage your legs and forward fold. In Malasana press your feet into the ground and stand up!

No hands mobility Challenge

From low lunge to pistol squat and up with knee to chest - press your stand foot into the ground, use the strength of the glutes muscles to stand up, keep your gaze focus while the transition into pigeon on chair. Sit low with your hips flexing your upper foot. Again press into the stand foot and come up for low lunge to boat position

Pistol squat Challenge

Engage your shoulders and your core while walking down the wall. Press your feet against the wall and your hands firmly into the ground. Hold it as long as you can. You’ve got this!

Plank challenge

Keep your foot flexed and put a shoe on it, extend your right leg, bend left leg, rotate the right hip inward, hips to the ground, help yourself with hands while flipping the left leg over the right. Keep it slowly! Rotate the right hip inward and straighten the right leg. Tada!

Shoe Challange

Keep your arms extended and bring them behind the back, sit down, come into boat with extended legs, bring the stick behind the legs, with active core muscles, lean forward and push the feet into the ground when standing up. Flip the grip on the stick and bring it in front of you keeping the arms straight.

Shoulder mobility challenge with a stick

Swing your legs up and towards the chair, hook your feet around the chair and press with your hands up to seat down :)

Sit down challenge

Can you stand up without the hands support? Press the edges of your feet firmly into the ground and stand up!

Standing up Challenge

Try to keep the bottle on the tray while flipping your arm underneath the shoulder, around, over the head and back to the front. Try it for both arms! Have fun!

Tray Challenge

You would need socks to slide. From forearm plank into tripod headstand using the shoulder and core strength. From Headstand to crow pose - hips back when lowering down. From crow to Chaturanga - lean forward and jump. Have fun!

Fun challenges

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