Name: Playbook - Gracie Kramer - HANDSTAND CHALLENGE DAY 5
Uploaded: 2022-08-28T20:05:38.626Z
Duration: 45 min
Description: HANDSTAND CHALLENGE DAY 5

Welcome to Day 5 of the 10 Day Handstand Challenge. Be sure to warm up those wrists & get ready to work!

- start by placing feet on elevated surface like a couch, bench, or block
- in a plank, begin to push hips backward and straighten out shoulders so that you’re now in a downward dog position
- while holding that position, slowly lower down to the ground with a push-up
- push back up into straight arm downward dog & continue for designated reps

Elevated Downward Dog Push-Up

- start with back facing the wall
- place hands about 3 feet away from wall
- in a tuck shape, begin to walk the feet up the wall
- press hands firm into the ground for stability, & engage core to hold
- hold for 5-10 seconds at a time

Mini Handstand Wall Hold

THIS EXERCISE IS FOR ENTERING INTO THE HANDSTAND
- start standing with straight arms by your ears 
- place good leg in front & bend slightly
- slowly lower upper body down toward the ground while bringing the back leg up simultaneously
- keep a controlled speed & focus on engaging your core, back, & ankle muscles

Standing Needle Kicks

Plank Walks To Downward Dog

Elevated Plank Hold

Elevated Bear Hold + Alt Shoulder Taps

HANDSTAND CHALLENGE DAY 5

HANDSTAND CHALLENGE DAY 5

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