Name: Playbook - Kerri Verna - W1/D3 🔥 Workout 3
Uploaded: 2021-01-18T11:48:38.732Z
Duration: 15 min
Description: W1/D3 🔥 Workout 3

Midore Takada

as challenging as some of these drills are, i enjoy them and my process... 😊

oyamiwa walker

Michelle

sherri

Boom! Did so much better this round 💪🏼

Audrey Christie McLaughlin

Clodi

Βαλεντινη Χουστη

These are so good to come back to 👍🏻💕🌈
Have a lovely weekend! 😘

Jenny

Twisted side planks activated ab muscles I didn’t even know i had. 😳😝

Heather

Lynn

Jane Shaffran

Rita

Komal

Cass Gilmour

Anthony Olivieri

Leanna Stephens

Nora

Day 3 was good, I was sore from day 2, and day 3 was nicely placed in the schedule with a workout that wasn’t too intense.

Virginia Coindreau

Monica

Loved that one. Love feeling my chore muscles work this week!! Had full hip replacement surgery 4 months ago. Was able to do all of these sets. The forearm leg lift one was challenging. Thank you Kerri and have a great day.

Alison

Great!  My outer hips are still sore from Workout 2.

Cynthia Allen Mutch

Julia Steggerda

Interesting. In the twisted side plank I felt definite weakness straight across my lower pelvis/pubic bone from the unsupported leg. I wonder if that relates to the weakness and tightness I’m experiencing with my psoas and piroformis. I’m going to mention it to my PT. Finding these weak spots is not fun but helpful in the long run!!

Kerri

I was afraid it was going to be super hard. Getting it done.
I love learning new moves.

im feeling great!  im loving theses exercises.

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. Come into table top with knees under hips and hands under shoulders. 
2. Draw navel into your spine as you round your upper back, protecting your shoulders. 
3. Bring your chin to chest and tuck tailbone under.
4. Reverse the movement by arching your back, gazing forward, and lifting the tailbone up as you retract the shoulder blades.
5. Inhale as you stretch the spine, exhale to flex.
6. Complete 10 slowly with breath.

Options:
Please watch the modification video for beginner options.

HF Cat | Cow

Directions:

1. Lay on your back and draw knees into chest. 
2. Lift head off the ground and shoot legs up. 
3. Engage your core by drawing belly to spine. Keep low back on the ground the entire time. 
4. Begin to lower the legs but keep back on the ground. 
5. To make it more intense bring arms overhead. 
6. Try to hold for 2 sets of 30 seconds. 

Options:
Beginners bend the knees and keep legs high. Please watch the modifications video for more options.

Hollow Body Hold

Directions:

1. Start in table top position. Lower down to forearms.
2. Lift one leg, pointing the toe but do not arch the back. 
3. Draw the navel into spine and keep the back from arching as you lower and lift the leg 10 times on each side. 
4. Repeat for 3 sets.

Options:
Please watch the modification video for beginner options.

HF Forearm Leg Pulses

Directions:

1. Come into dolphin plank with elbows under your shoulders. 
2. Straighten the legs (or you may choose to just hold on the knees). Tuck tailbone under and squeeze butt.
3. Lean forward from the elbow maintaining the straight line in the body. 
4. Keep navel drawn into the spine. 
5. Complete 3 sets of 10. 

Options: 
Beginners may want to just hold dolphin plank on their knees as moving forward and back on the knees will be awkward and challenging.

Please watch the modification video for more beginner options.

HF Dolphin Plank Leans

Directions:

1. Start from Dolphin Plank with shoulders over elbows and upper back rounded and protracted. 
2. Lift up onto the toes, or this can be done on the knees. 
3. Drop one hip towards the ground, return to center, then drop the other side.
4. Maintain solid foundation through the arms. 
5. Complete 3 sets of 10. 

Options: 
You may do these on the knees if full dolphin isn’t accessible to you.

Please watch the modification video for more beginner options.

HF Dolphin Plank Twists

Directions:

1. From Downward Dog, lift your left leg up into a 3 leg Dog. 
2. Then, draw your knee into your nose and shift your weight over to your left hand. 
3. Twist your body to the right and straighten your left leg. 
4. Extend your right hand up as you lower and lift the leg 5 times. 
5. Bend the knee and draw it back into your center as you extend it back into your 3 legged dog. 
6. Repeat on the other side. 
7. Complete 3 sets of 5 on each side. 

Options:
Beginners may want to just hold nose to knee and work on shifting weight into one hand. 
You may also extend the leg out and rest it on the ground instead of lowering and lifting 5 times.
Please watch the modification video for more beginner options.

HF Twisted Side Planks

Directions:

1. Place a yoga block or any object in front of you on your yoga mat and sit on the ground. 
2. Place your hands in prayer and your elbows on the block. 
3. Press your elbows firmly into the block as you sink your chest towards the ground. 
4. This is an ACTIVE stretch. You are not relaxing into it but instead drawing core in as you press elbows into block. 
5. Hold for 30 seconds.

Options:
Please watch the modification video for more beginner options.

HF Shoulder Block Stretch

W1/D3 🔥 Workout 3

W1/D1 🔥 Workout 1

W1/D2 🔥 Workout 2

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/D3 🔥 Workout 3

Community

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