Name: Playbook - Kerri Verna - W1/D4 🔥 Workout 4
Uploaded: 2021-01-18T11:49:40.413Z
Duration: 15 min
Description: W1/D4 🔥 Workout 4

Midore Takada

where i am core and shoulder strength wise, showed me that working on my shoulder and core strength outside of these drills may benefit me greatly... 😁

oyamiwa walker

Kristin

Michelle

The last excessive, headstand hold is too much on my neck/head

Elisa

Lorraine C. Ladish

Tough!! Dolphin to plank only 5-5-5 next time more

Βαλεντινη Χουστη

I’m started this 4 days ago! I’m struggling! 😅 the dolphin push up is really difficult for me. I have no strength in my arms.
I usually struggle with chaturanga too.
Your flow is amazing, I’m really enjoying.
Usually I just start things and stop, hardly continue something.
But I’m really want to do handstands!
I bought your book too.
I’m trying to be committed 😅

Sonia

Never entered headstand with out some momentum. That press drill I felt so light and just lifted easy least 😁

Heather

Deborah

Lynn

What form of torture are those down dog dolphin push ups?! Girl I am on fire!

Leanna Stephens

Yumay

Hi, the last two were killers! The dolphin plank humbled me.
The last one though, its too hard on my neck. I have a neck slightly longer than my forearms hence I avoid headstands. This exercise puts too much pressure on my neck. How could I modify it? I’m never going to lift off without jumping!!!

I really struggled with the dolphin downward dog. I felt it in my shoulders so I’m not sure if I was engaging correctly. 😆

Monica

Had to do the dolphin pushups on my knees or else I would fall! Haha hope that’s ok

Harlie Rae Battey

Natallia

Wow, dolphin push ups a kicker. And I love how you make the bound headstand look so easy!! Breaking the bad habit of kicking up and look forward to building/using chore strength instead. 😊

Alison

Dolphin push ups were impossible! I’m looking forward to the day I can do all three sets of ten 👍

Gina

Oh boy! The last one and the dolphin push-up were REALLY hard, and I couldn’t do all the reps 😆

Down dog/dolphin #7 
Super tough
You are so strong
Lovin’ the workouts

sherri

Down dog dolphin push-up =impossible 😬

ok so my arms feel like noodles now after those downward dog,  dolphin pushups 😂😂😁!  but on the other hand, i notice my core is stronger because i can lift both my legs up in the bound headstand as well as hold it the entire time in both sets.  plus, hip flexors are strong and turned on properly while doing the leg lifts.  i did not feel the pain in my quads i felt in the past and i completed all sets with no problems.

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:

Laying on your stomach, extend your arms over head and on the ground.
Tent your fingers and straighten your arms.
Engage your legs and draw your navel into your spine so that you create space between your belly button and the floor. You want to think if there was a strawberry under your belly button and you didn’t want to smoosh it.
Hold for a count of 10 full breaths then repeat to complete 3 sets.

Options:
If it bothers your neck, try keeping your hands on the ground and only work the abdominals.

Please watch the modification video for more beginner options.

HF Strawberry Smoosh

Directions:

1. Lay on your right side placing your hand under your head for support.
2. Make sure you line up you body in a straight line from knee, to hip, to shoulder.
3. Bend the bottom leg and place your left hand in front of your body for support. 
4. Straighten the top leg and turn your toes down. Important that you lead with the heel during this exercise.
5. Engage your core and try not to move your hips as you lower and lift the top leg 20 times.
6.  Repeat on the other side.

Options:
You may choose to lay your head on the floor to make it easier. To make it more of a challenge you can extend the bottom leg out straight.

Please watch the modification video for more beginner options.

HF Side Leg Lifts

Directions:
1. From the hollow body position, keep legs straight and toes pointed. 
2. Lift arms and legs to tap the toes. 
3. Lower back down to hollow body position. Repeat. 
4. Complete 3 sets of 10.

Options:
If hamstrings are tight, bend the knees.
Please watch the modification video for more beginner options.

HF V Ups

Directions:
1. Sit with your back straight and your legs out straight in v shape or 90° wide. 
2. Make a fist and straighten the arms, depressing the shoulders away from your ears.
3. Place an object in front of your right leg (I am using yoga block). 
4. Point your toe engage your leg and lift it over the object keeping your back straight. 
5. Complete 5 on each side and repeat 3 times. 

Options:
You may place your hands on the floor and lean your upper torso back to make this easier or if your quads are taking over the movement.

Please watch the modification video for more beginner options.

HF Hip Flexor Lifts

Directions:

1. Lay on your stomach and drawn navel into spine. 
2. Lift head and chest and bring arms behind your back. 
3. Cross your ankles and clasp your hands, squeezing legs together tight, pulling hands away from your head.
4. Hold for a breath and switch to the other side. Release. 
5. Repeat 10 times. 

Options:
Beginners or those with neck issues may choose to place their head on the ground and skip adding the arms.

Please watch the modification video for more beginner options.

HF Crossed Locust

Directions:

1. From Downward Dog, glide forward to chaturanga or low push-up position. 
2. As you press back up, drop elbows into dolphin pose. 
3. Repeat movement for 3 sets of 10. 

Options:
Beginners can do Chaturanga on the knees and drop one elbow at a time as they lift up. All movement is good movement! Work within your fitness level and don’t give up! You got this!

Please watch the modification video for more beginner options.

HF Down Dog, Dolphin Push-ups

Directions:

1. Clasp your hands and open fingers like a book.
2. Place the forearms down with shoulders over elbows.
3. Place the crown of your head down supporting your head with your hands.
4. Straighten the legs and slowly walk the feet in as far as possible. DO NOT HOP OR JUMP HERE. 
5. Keep walking the feet in until they become light and lift without too much effort. 
6. Hold feet 4 inches off the ground. 
7. Press shoulders away from ears engaging your shoulder girdle. 
8. Complete 2 sets. Hold for 30 seconds 
9. Rest with child’s pose after. 

Options:
Beginners can place a towel under their head for padding. 
Make sure a wall is behind you if you don’t feel secure. 
If hamstrings are tight, bend the knees. 
DO NOT JUMP OR HOP into this. The goal is to create core strength. 
For full instructional video on bound headstand, go to my tutorials program.
*For those with neck issues (skip this exercise)

Please watch the modification video for more beginner options.

HF Bound Headstand Press Prep

W1/D4 🔥 Workout 4

W1/D1 🔥 Workout 1

W1/D2 🔥 Workout 2

W1/D3 🔥 Workout 3

W1/D5 🔥 Workout 5

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

W1/D4 🔥 Workout 4

Community

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