Name: Playbook - Chelsea Hofer - W4/D5
Uploaded: 2024-03-21T21:44:48.829Z
Duration: 15 min
Description: W4/D5

I’ve improved so much thanks to this program! Thank you so so much!

Holly

Welcome to Day 4 of your press drills! Grab your mat, yoga blocks, 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

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

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

Toe Taps

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

Roll as high onto the toes as possible. Think about being on just the big toes so that the lift off feels inevitable. As you lean forward, press into the shoulders to create as MUCH space as you can muster. Hold strong in shoulders shoulders so that when you lean and lift the feet you (try) don’t collapse into yiur shoulders.

Toe Tap Holds

When you start finding a little float time, roll off the toes and hold the lift. The focus here is to work the position of the hips, the roll onto the toes, and the lean in the shoulders. Don’t think about moving all the way into the handstand. Rather, work the alignment to feel the sensation of lightness in the feet.

Press Up Holds

Press Drills

W4/D5

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!

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!😁

W4/D5

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