Name: Playbook - Gracie Kramer - HANDSTAND CHALLENGE DAY 3
Uploaded: 2022-08-28T20:05:38.614Z
Duration: 10 min
Description: HANDSTAND CHALLENGE DAY 3

Welcome to the 3rd day of the 10 Day Handstand Challenge. Be sure to stretch those wrists & get ready to work!

- Start in a plank position
- Bring your hands forward to a straight arm position without out letting your hips dip or pike 
- Keep core engaged & firmly press hands/feet into ground

Extended plank hold

- get into bear crawl position
- push hands & feet firmly into ground
- engage core, round upper back, & hips tucked under
- hover knees as closely above the ground as you can without touching  
- hold until time is up

Bear Crawl Hold

- begin in straight arm plank position 
- lift one leg up while simultaneously bringing hips back & up into downward dog position
- push through arms to extend & flatten shoulders/upper back
- slowly bring leg back in while returning to the original plank position 
- alternate legs for each rep

Plank to Alternating Downward Dog Leg Extensions

- 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

Plank Shoulder Shrug

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

HANDSTAND CHALLENGE DAY 3

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