Name: Playbook - Gracie Kramer - HANDSTAND CHALLENGE DAY 2
Uploaded: 2022-08-28T20:05:38.586Z
Duration: 15 min
Description: HANDSTAND CHALLENGE DAY 2

Alexandra

Welcome to the 2nd day of the 10 Day Handstand Challenge. Be sure to stretch those wrists & get ready to work!

Weighted Palm Up-Downs

- Holding dumbbells out in front with soft elbows
- Curl dumbbells upward by flexing wrists & pointing knuckles up toward the ceiling
- Squeeze your forearms, pause at top

Dumbbell forearm curl

- Hold the dumbbells with hands shoulder-width apart
- Keep your core braced and eyes looking straight ahead
- Press the dumbbells directly overhead in alignment with the body
- Lower the dumbbells back slow & controlled to the starting position

Overhead Shoulder Press

- start in normal plank position
- walk in toward feet, while simultaneously bringing hips up and back into a downward dog position 
- walk hands as far inward as you can, then walk them back out to a plank

Plank Walk Outs

- begin in downward dog position
- shoulders & back pressed flat
- press elbows outward then slowly lower head toward ground, using muscles in arms & upper back
- once head is lightly touching floor, press hands into ground & push upper body back up into traditional downward dog position

Downward Dog Push Ups

- start in a traditional plank position
- bring one hand up & touch the opposite shoulder while still holding the plank
- then again do the same movement with the other hand to the opposite shoulder
- avoid a piked position in plank by squeezing glutes & pressing hips flat

HANDSTAND CHALLENGE DAY 2

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