Name: Playbook - Chelsea Hofer - W1/D4
Uploaded: 2024-03-21T21:44:48.544Z
Duration: 15 min
Description: W1/D4

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!

Holly

Rosa

Vaka

Sydney

Welcome to Day 3 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

From a seat, place your hands just outside of your knees. Point your toes and then lift your feet up. Inner ankles squeeze together and hold.

L-Sit Prep - Hands at Knees

From your seat, straighten both legs and bring hands to outside of middle shins. Point your toes and lift your legs up. Hold.

L-Sit Prep - Hands at Shins

Set your blocks just outside of your hips. Press yourself up and slide your feet back to lift hips higher. Tuck your chin to your chest and round over your legs. Hold.

L-Sit Prep - Hip Raises

Set your blocks on your preferred setting. Press into the blocks, lift your hips, snd slide your feet back. From here, point your toes and lift your right leg. Hold. Switch sides.

L-Sit Prep - Leg Lift

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

Stand at one end of your mat with your feet together. 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 feet forward between your hands. Move your hands and feet like this slowly down the length of your mat until you’ve reached the end then return back to the beginning.

Press Walks

Place feet on wall, chair, or stool at 90° angle or less and work to slow the rate of compression as your feet land by your hands. Use the strength of your shoulders to stabilize and press the ground away. Use your core to slow the speed of the decent.

Negatives - Modified

From your downward dog, hop into a pike (7) handstand and 
S L O W L Y lower your feet down to your forward fold.

Negatives - Advanced

Put on a good slippery pair of socks and from a narrowed downward facing dog, slide your feet up toward your hands and then back to start. Press the ground away a lot to give you as much space as you can muster for the slide.

Pike Slides

Press Drills

W1/D4

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

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 🔥

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

Gosia

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!!

W1/D4

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