Name: Playbook - Chelsea Hofer - W1/D1
Uploaded: 2024-03-21T21:44:48.487Z
Duration: 15 min
Description: W1/D1

I’m definitely a beginner so I had to make a lot of modifications but I really enjoyed this! Definitely showed me where my weaknesses are so I can start working to improve them!

Tori

Katelynn

Need so much work still but awesome skills!💯

Stephanie

Kinda easy..? 
I don’t know if I preformed something incorrectly because I did every exercise fully but I just didn’t really feel it?

Holly

It was great! Super hard as I haven’t practiced I ages! One question… What is a good scale for the wall stalder if my core is t strong enough to get my legs back?

Corey

Rosa

Jamie

Hard! First workout in forever! But is was a lot of fun too 🤩

Katja

May be tell us the right way to inhale and exhale through this ?

Parikshitha

It was hard yet motivated. I will work on it. Thank you

Agata

Sharmeen

It’s fantastic! So hard for me but I will keep going thanks got no camera on me 😂

Gosia

Those walks are extremely hard for me since my bend isn’t so strong yet

Rachel

Marita Hjertvik

Chelsea Weldon

Alyssa Lorenz

Victoria

That was hard! I was barely lifting my feet up on those walks. Could it be that my hamstrings aren’t long enough or strong enough? Toe taps are barely tapping too. Any tips?

caron

Elsa

Wow! Such fun drills. Easy to follow and really show my weak spots, while not feeling defeating. Excited to keep going.

Caitlyn Pace

I would love some beginner level handstand stuff. I will keep working these drills though, and remind myself I can do it if I try.

Katie

Lauren

Sarah

Laura Dahlgren

Hard for beginners but very useful,thank you

tiffany

Hurt so good! I’m angry and want to hug you all at once. Thank you!

Penelope

Mikaela Körsner

Evhenija

keslee pitre

Maisey

Holy SHIT I’m sweaty but that was amazing ✨

Anna

Nathalie Georgia

Hard. I’m made of stone so the float wasn’t so much happening.

Ok getting closer to press with those drills ♥️🙏🏻

Melissa

Welcome to Day 1 of your press drills! Grab your mat, yoga blocks, socks, and let’s move!

Warm up your wrists depending on your needs Feel free to go longer than my two minute recommendation if your wrists are tighter.

A quick flow for wrist warm ups. If your wrists tend to be tight and sore spend longer stretching into the joint. If your have more mobile joints strengthening and stabilizing drills might feel better to you following so light stretches. 

Try squeezing a tennis ball, opening and closing hands quickly, or place a rubber band around your fingers and thumb to open and close with resistance.

Wrist Warm-Ups

Wrist Warm Ups

Stack your hips over your knees and walk your blocks forward into your puppy pose. Rest your hands, palms down, on top of your block and relax chest and head down between arms.

Puppy Pose -  Blocks

From your seat, walk your hands forward as you stack your hips over your knees. Melt your chest down to the ground stretching into your shoulders. Play with the position of your hands. Try palms down or pinkie edge of your hand down. Hold.

Puppy Pose

From your seat, walk you hands forward and plant the pinkie edge of your hands down, shoulder width. Instead of melting your chest down, create a hollowbody shape by pulling your belly up and in, engaging into your lats and shoulders to hollow out the front chain of your body. Hold.

Active Puppy Pose

Shoulder Openers

Find your wide legged straddle seat. Focus to keep the spine long as you fold forward. Use bolsters, pillows, or props to find your deepest expression. Hold.

Pancake

Hamstrings

Keeping your tailbone tucked, find your seat in boat pose. With your arms extended forward, lift and lower from high to low boat.

High to Low Boat

Glue your low back to your mat as you reach your arms over head and hover your feet above your mat.

Hollowbody Hold

Choose the height of your blocks (or skip them all together). On your exhale, press into the blocks and bring your knees up into your chest. Round your chin into your chest, bring your ankles together, and off up through the back of your heart. Hold.

Lolasana

Core

Lie on your back in a body line (a straight position with your arms extended overhead). Press the palms of your hands into a wall or otherwise solid surface. Begin by slowly lifting your feet off the ground and straddle around until your feet are touching the wall on either side of your hands. Hold this compressed shape for 1 breath and then roll back down the same way you came up.

Shaping Drills

Press into the ground a lot, roll high onto your toes, and tap your right wrist with your right toes. 

Alternate sides.

Toe Taps

Start at one end of your mat with your feet together. Slowly roll high onto your toes to float or baby hop your feet up and between your hands. 

Continue down length of mat (about 4 toe taps) and turn around to return to start.

Toe Tap Walks

Stand at one end of your mat with your feet slightly wider than shoulder-width. Reach down to the floor and place both hands flat. Lean forward slowly, putting weight on your hands while also lifting your feet off of the ground. Roll high onto your toes and float or hop your feet to the outside of your hands. Move your hands and feet like this slowly down the length of your mat until you’ve reached the end and then return back to where you started.

Stalder Walks

Narrow your wide legged forward fold slightly. Press into the ground a lot, deeply engage your core, and laterally raise leg up. Focus for a sweeping straight line up and not forward or back to stabilize your pelvis.

Complete on each side.

FF - Lateral Leg Lifts

Press Drills

W1/D1

Loved this! 
Really burnt, I really like that we’re working our hips to get em strong!

Ok extremely hard hahaha cannot live both legs at once! That’s such a weird feeling haha

W1/D2

Going to start including this into my daily workouts!

Maddie Knott

W1/D3 Kevin’s 15-Min Upper Body + Core 🔥

Hi! I am not able to the negative advanced pikes. My shoulders and arms won’t even allow it. What should I be doing to get stronger and nail these positions?

Mandi

Had trouble with balancing the L but otherwise good!

W1/D4

Some of the exercises made me feel so weak! 
I couldn’t even to them and I didn’t even manage to lift my toes!
The other days were way easier and I don’t get how I’m supposed to be able to do this now!

Toe top holds are so advance so I figure I will be only standing for 5s then repeat. some day I will get there cause the feeling is great!! Just doing it it’s amazing

W1/D5

So thankful for this! I am getting the hang of handstands but CAN NOT press. Like can’t even do a negative. My legs just fall so heavily down. Any magic cues? The cue you gave about the tick jump and not sinking the butt back but instead bringing knees toward wrists made all the difference!!

Maggie

W1/D6 My Daily Handstand Drills

W2/D2

Abs are on fire after core challenge and kev’s ab challenge!

W2/D3 Kevin’s 15-Min Upper Body + Core 🔥

W2/D4

W2/D5

W2/D6 My Daily Handstand Drills

W3/D1

W3/D2

W3/D3 Kevin’s 15-Min Upper Body + Core 🔥

W3/D4

The holds? 
Way to difficult. How am I supposed to be able to do them? 
I’m here to learn right but right now I can’t lift my feet of the ground in straddle press!

W3/D5

W3/D6 My Daily Handstand Drills

W4/D1

In the beginning of this program I was kind of mad because I was so weak but now I’m so much stronger now! 
I can almost lift my legs now and I’m so happy! 
Thanks!😁

W1/D1

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