Name: Playbook - Danielle Gray - Compression Training
Uploaded: 2023-11-20T02:56:18.252Z
Duration: 10 min
Description: Compression Training

If you’re working towards a Press Handstand or flips, this will be a beginner-intermediate way to train your compression!

Optional second set

Beast Hold

Start on your hands and knees. Elevate one arm and the opposite leg at the same time. Bring your elbow to touch the front of your knee and extend back out. Slowly return them to the starting position. Repeat on opposite side. 

Reps are total

Bird Dog with Elbow Touch

Lie on your back and either hold on to a stable surface or a heavy enough weight. Keeping your back pressing into the ground, tuck your knees up toward your chest and be sure to get your hips off the ground. Every rep, always extend them back down straight, together, with toes pointed. 

Modifications:
• Lower Body Crunches

Lying Tuck Ups

Start in a down dog. Lean your shoulders over your wrists until you feel the weight roll off of your toes. Pull your hips over your shoulders and scoot both feet towards your hands at the same time. Try to delay the landing of your feet. Scoot both hands forward at the same time and repeat.

Modifications:
- Bear Walks
- Regular Bear Scoots
- Bear Rocks

Progressions:
- Bear Scoots w/ Hold to Press
- Bear Hovers

Half Press Lean & Drags

Kick up to a handstand on the wall by levering in and gently kicking. Push tall, then lean your bottom against the wall and straddle your legs as low as you can then push tall and squeeze back together. Never let your legs bend. 

Modification: 
- Kick up to handstand and hold 

Progression: 
- Drop your legs lower 
- Handstand Press

Handstand Negative Presses

Compression Training

10 Min Beginner Core Workout

Colleen

Sore Day Morning Warm Up Stretch

12 Minute Booty Burn

This was the perfect workout for these kind of days…. I can feel the blood flowing and game me the strength to get out of bed

Roxi

Siti

Perfect to just get ”something” done.

Linda

7 Minute In-Bed Mental Health Workout

Quick and effective. Easy to modify if you're a former gymnast who's lost a lot of flexibility. I could do this every morning.

GreenEyedGuide

5 Minute Morning Stretch

Really great! Probably going to do this daily 😅

Jackie

10 Minute Morning Stretch

This was so fun I've not moved in a few weeks 'Figuratively'
It was nice to get the engine going again 😁

Tsitsi

I liked this one!  Even an old fart like me can do it!!!😂😂😂

Alicia

So easy and yet I definitely felt it. Love it.

5 Minute Couch Potato Workout

Caroline Hempel

I liked this one!  It was nice and short and got my HR up!  How often can this be done?

Celeste

60 Second Work Break Workout

Lilah

Great fun and high efficiency! Thanks 😊

5 Minute Bodyweight HIIT Workout

Perfekt for a rest day or when I am absolutely unmotivated

Razupaltuff Maseltoff

I loved this! Makes me feel accomplished and like I’m still making progress even if it’s small.

Hannah Johanson

I love these quick workouts, and I actually felt like I achieved something. I feel my heart rate elevated and my stomach tingles from the exercises.

Off-Day “5” Rep Workout

Brigitte Garzia-Capdeville

The workout was only 8.5/9 minutes not ten, but the exercises were great!

Anna

10 Minute Core Workout

Thanks for the upper body stuff- sprained my ankle, so can’t do much else!!!

5 Minute Upper Body

Love this! Would definitely like to see more 😎

Loved this! Thank you!!
Worked great as a quick break in the middle of my work day. Would love to see more of these quick 10 min sets.

Great fun! The right way to finish a long exhausting working day! 😀

Compression Training

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