Name: Playbook - Kerri Verna - W1/D1 🔥 Workout 1
Uploaded: 2021-01-18T11:46:11.462Z
Duration: 15 min
Description: W1/D1 🔥 Workout 1

Midore Takada

Super challenging in the best ways. It’s my 4th time going through HSF and it’s the first time I could complete all the exercises without modifications!

Holley Clifton

Getting back to it !  Very, very challenging but great.  Looking forward to the journey again!

oyamiwa walker

Michelle

revisited for the 1st time in months. I am going to start working with this everyday!🤸‍♂️💪👊🔥

Very challenging! I am understanding what my weaknesses are that are holding me back from inverting

Stacy

Sara

Veronica

Burman

Doug

Lorraine C. Ladish

Terrific!!! Much harder than I expected 15 minutes to be! Thank you.

So much fun this morning! So much sweat 😳 practicing outside. Excited to see my progress this round vs last

Audrey Christie McLaughlin

Mishako Margaret Moore

Can’t wait to see the progress between week one and three!

Cassie

Jess

Starting today!! I hope I can be consistent!! Nice sweat!!

Βαλεντινη Χουστη

Danielle

Arrrhh! So hard! But so good!!! Tahnkbyou again!

Clodi

i took a break for a few weeks from headstand fitness, and felt a decline in my core strength. I’m gonna try to stay on it everyday!

Varsha Perera

Fabienne

Jana Schwarz

Really struggling with knowing if I am activating the ATV muscle..?

Janessa Trautwein

Just getting back into fitness and yoga after a few months off and this is just what I needed.

Jennae

Really HARD!!! But great!!! Thanks a lot!!! ❤💪🧘‍♀️

Aubrey

Took a couple weeks back and back for round 2 of #handstandfitness 💪🏼 2 things - going back to my regular practice - so much more flexibility and felt so much stronger. ❤️ thank you 🙌🏻🙌🏻

Hard, but good. Crow sit ups were a killer today!

Courtney

Rita

Some exercises didn’t have rest time specified between reps. So what’s the point of reps. Might as well be straight count in 1 rep. That threw me off.

Komal

Yumay

Anthony Olivieri

Very challenging. I’m looking forward to improving!

Cass Gilmour

I’m starting my second round of the handstand fitness workout and I absolutely love it! I can’t wait to see which exercises I can complete this time that I wasn’t able to complete the last time.👊

I couldn’t complete all the reps as I was feeling the malasana jumps in my left knee.. but I will try again tomorrow!!!

Fedora

Monica

🥵💪💪💪 feeling stronger daily. I’m so inlove with having such a strong core! Thank you Kerri your a genius ❤️❤️❤️

Jenn

Handstand Fitness is all about helping you gain a strong core, legs, and arms in just 15 min a day, 5 days a week. Complete the 7 exercises for reps or for total time. 

*Please watch the modifications video first to know how to modify each exercise. 

This program will not teach you “how” to handstand, but instead help you become fit enough to perform a handstand. We will work the entire body using drills and exercises to prepare you for handstand. All levels can complete the program. Please read the descriptions for options for beginners or people with limitations. 

When you are feeling strong and you want to start learning technique, head over to my Handstand Program for instructions and detailed guides on learning how to handstand. 

Enjoy!

Directions:

1.Place hands Directly underneath your shoulders. Start on the knees. 
2. Place top of the feet down (toes are not tucked). Heels together.
3. Squeeze inner thighs together and lift knees off the floor.
4. Press the ground away rounding the upper back and drawing navel to spine.
5. Hold for up to 1 minute or your personal best. 2 sets. 

Options:
Stay on the knees to hold.

HF Handstand Plank

Directions:

1. Come into Downward Facing Dog. 
2. Hop with both feet to the outside of your hands.
3. Try to “land” as softly as possible.
4. Hop back into Downward Dog. 
5. Repeat 10x. Rest. 
6. Try for 2-3 sets of 10 hops.

Options:
Please watch the modification video for beginner options.

HF Malasana Hops

Directions:

1. From high plank make sure your hands are directly underneath your shoulders and your back is slightly rounded (shoulder protraction). 
2. Take the right knee and bring it as close to your armpit as possible. 
3. Keeping arms straight, lower knee to wrist and back to armpit. 
4. Repeat same thing on left side. 
5. Complete 10 on each side 2 times.

Options:
Please watch the modification video for beginner options.

HF Plank Knee Ups

Directions:

1. Laying on your back, pull your feet in close to your glutes. 
2. Lift your hips up into the air engaging your glutes and hamstrings. 
3. Pulse the hips up and down 30 times. 
4. Complete 2-3 sets.

Options:
Please watch the modification video for beginner options.

HF Bridge Pulses

Directions:
1. From bridge pose, draw one knee into chest. You may keep knees bent or straighten it to the ceiling. 
2. Point the toe and press hips up and down 10 times. 
3. Maintain the same form as you complete the pulses. 
4. Complete 10 on each side, 2-3 sets.

HF Single Leg Bridge Pulses

Directions:

1. From laying on your back, straighten the legs and arms finding the hollow body position.
2. Lift chest as you draw the knees in squeezing knees together and pointing toes.
3. Lower back down to the hollow body position.
4. Complete 2 sets of 30. 

Options:
If you find keeping the knees together is difficult, use a yoga block between the knees. 
Please watch the modification video for beginner options.

HF Crow Sit Ups

Directions:

1. Lay flat on the ground with arms over head. 
2. Arch your back by tipping your pelvis back into anterior tilt. 
3. Then reverse the direction and rotate the pelvis forward into posterior tilt as if you were tucking your tail between your legs. 
4. Make sure to lift the pelvic floor (Keagle exercise) and draw navel to spine. 
5. Complete a set of 10, rest and repeat 2 more times.

Options:
Please watch the modification video for beginner options.

HF Engaging the TVA

W1/D1 🔥 Workout 1

W1/D2 🔥 Workout 2

W1/D3 🔥 Workout 3

W1/D4 🔥 Workout 4

W1/D5 🔥 Workout 5

Elisa

Subbed the ball for a bench and socks.  Looking forward to using ball next time.

W1/D1 🔥 Workout 1

Community

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