Name: Playbook - Chelsea Hofer - W4/D2
Uploaded: 2024-03-21T21:44:48.810Z
Duration: 15 min
Description: W4/D2

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!😁

Holly

Welcome to Day 2 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

Wrists

Set your blocks on the highest setting. Rest your elbows on the blocks while your hips stack over your knees. Bring your palms together and create a flossing movement back and forth with your hands; stretching into your shoulders.

Prayer Drops

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

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

Shoulders

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

Position cork block between thighs and find your plank pose. Squeeze the block to focus on the activation needed in your handstand; up and in. Hold.

Plank w/Block

Core

From a preparatory handstand position, press the ground away, engage your core deeply, and roll as high onto your tip toes as you can. Try to find your way onto just your big toe and hold for “1” count.

Big Toe Rolls

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.

To one end and back in your mat is roughly 8 stalder walks.

Stalder Walks

From your downward facing dog, walk your feet in as close to your hands as you can. Try to stay up on the ball of your foot or tiptoes. Switch your gaze toward your shins and hold.

Super High Down Dog

From your wide legged seat, externally rotate your legs, point your toes, and place finger tips in front of you. Lift and lower both legs in unison while concentrating to pull legs back into your hip sockets.

Seated - Wide Legged Leg Lifts

From your utter wide legged seat, place your hands in front of and between your legs. Point your toes, externally rotate your legs, and pick up your legs. Draw small backward circles with your toes

Seated Leg Circles

From your wide legged seat, frame out your right leg with your hands. Externally rotate your right leg, point your toes, and lift and lower your right leg up (not forward or back)

Switch sides.

Seated Wide Legged Single Leg Lifts

Press Drills

W4/D2

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!

Rosa

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

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!!

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!

W4/D2

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