Name: Playbook - Gracie Kramer - HANDSTAND CHALLENGE DAY 9
Uploaded: 2022-08-28T20:05:38.650Z
Duration: 30 min
Description: HANDSTAND CHALLENGE DAY 9

Welcome to Day 9 of the 10 Day Handstand Challenge. Be sure to warm up those wrists & get ready to work! YOU’RE SO CLOSE!!🤸🏼‍♀️

Plank To Downward Dog on Wall

Mini Handstand Wall Walk Ups

- 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

- 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

Needle Kick Ups from Standing

- walk those feet up a few steps higher until your shoulders & knees are straightened out
- be sure to keep hands a few feet away from wall for this drill in particular 
- squeeze booty, press into ground, & engage core to hold

Wall Walk Up To Quarter Handstand

- slowly walk those hands close to the wall
- at the same time, walk the feet up the wall 
- maintain a tight core & strong push through the shoulders

Handstand Walk-Ins on Wall

HANDSTAND CHALLENGE DAY 9

More workouts from Gracie Kramer