Name: Playbook - Kerri Verna - W1/D5 🔥 Workout 5
Uploaded: 2021-01-18T11:49:18.327Z
Duration: 15 min
Description: W1/D5 🔥 Workout 5

Midore Takada

Lorraine C. Ladish

Love the diversity of muscle groups in each workout.

Cassie

Βαλεντινη Χουστη

Jana Schwarz

Aubrey

Jann

Deborah

Rita

Meena

oyamiwa walker

Leanna Stephens

Virginia Coindreau

I wasn’t sure about the 30 side planks. 30 in total for the set or 60? Meaning 30 right and 30 left for one set

Elisa

Lisa

Natallia

Made it through the week. I’m not doing the challenge because I’m going away on the weekend but your PlayBook workouts rock and I can’t wait to start week 2.
Thanks Kerrie 💙🙏🏼

Katy

Alison

Brutal. So I figure I’ll be going this workout for months!!😂😳

Kerri

Jenny

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 for today’s workout before you begin. 

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. Laying on your stomach, place hands near your ribs. 
2. Engage your core and left your legs up. 
3. Gaze down at the mat as you point your toes. 
4. Tap the toes together 10 times. Rest. Repeat. 
5. Complete 3 sets of 10.

Options:
Keep head on the floor to make it less intense. Add soft ball or block between legs to make it more intense.

Please watch the modification video for beginner options.

HF Prone Toe Taps

Directions:

Stand at the back of your yoga mat and fold forward placing your hands on the ground shoulder width apart.
Straighten your arms and push the ground away as you hop to float forward in foot. 
At first you may find that you have to hop forward but try to just press and push the ground away as you lean forward. Eventually those legs will begin to feel lighter.
Complete as many as necessary to get to the end of your mat, then turn around and go back. That will complete 1 rep.
Do 5 reps.

Options:
If hamstrings are tight you can bend the knees. 
Most importantly is that your arms are bearing the weight and you are gaining arm and core strength. It isn’t important that you float forward.

Please watch the modification video for more beginner options.

HF Handstand Crawl

Directions:

1. From Plank Pose, shift your weight forward so that your shoulders go past your wrists.
2. Keep the elbows in tight and slowly lower your torso down, keeping the elbows in close to the body.
3. Make sure not to drop the shoulder lower than parallel.
4. Push back up to plank pose.
5. Complete 3 sets of 5 or 15 reps.

Options:
Beginners will want to come to the knees.
Please watch the modification video for beginner options.

HF Chaturanga Pushups

Directions:

1. From seated, straighten the legs and point your toes.
2. Lean forward and draw the navel in as you tent the fingertips.
3. Lift both feet up and pulse 10 times.
4. Complete 2 sets.

Options:
Beginners can do one leg at a time or lean the upper body back to modify.

Please watch the modification video for more beginner options.

HF Compression Lifts

Directions:

1. Step the legs out wide and bend one knee as you lower yourself down.
2. Keep the other leg straight stretching the inner thighs and hamstrings.
3. Try to keep the heel on the floor as you press back up to standing.
4. Switch to the other side without using your hands.
5. Complete 10 on each side.

Options:

Beginners may want to lift their heel or use a yoga block under their tailbone for support.

Please watch the modification video for more beginner options.

HF Wide Straddle Squats

Directions:

1. Come into plank pose with your hands under your shoulders and the feet hip width apart.
2. Roll over to one side and lift your arm up.
3. Come back to plank and repeat on the other side.
4. Complete 2 sets of 30

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

HF Side Plank Switches

Directions:

1. Laying on your back bring your heels close to your glutes.
2. Bring your hands by your ears and push up onto your head.
3. Keep elbow from splaying out as you press up.
4. Do 5 pushups then hold wheel for 5 breaths. Complete 3 sets.

Options:
Please watch the modification video to know how to safely perform a beginner modification.

HF Wheel Push ups

W1/D5 🔥 Workout 5

W1/D1 🔥 Workout 1

W1/D2 🔥 Workout 2

W1/D3 🔥 Workout 3

W1/D4 🔥 Workout 4

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

W1/D5 🔥 Workout 5

Community

More workouts from Kerri Verna