Name: Playbook - Kerri Verna - W2/D2 💣 Workout 9
Uploaded: 2021-01-18T11:49:42.534Z
Duration: 15 min
Description: W2/D2 💣 Workout 9

Midore Takada

Deborah

Lorraine C. Ladish

Aubrey

Feeling a little bit stronger today! 👍😅

Sonia

That was the toughest one yet. But I was amazed I was able to do a lot more without modifications than I thought!!! 👊🏻

Heather

Donna 

Leanna Stephens

getting harder! I couldn’t do the whole reps this time, but I will keep coming back to this!

What stretches do you recommend after we finish these workouts?

Kathleen

Alison

oyamiwa walker

Good. Kerri how do I work on my knee to to armpit in plank? I feel I can't even get close. Thx

Brand

Jody

Another thought one or maybe bc I had to play catch up on yesterday’s and do 2 😳🤔 Ilove be feeling it tomorrow! 

Thanks for making the mods videos and not making it feel “bad” for having to use a mod for some things ❤️🙏🏻

Audrey Christie McLaughlin

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. From Downward Dog, lift one leg into a 3 leg dog.
2. Keeping the core engaged and the hips square begin to take the leg out to the side of the body, flexing the foot.
3. Try bring the leg as far forward as you can and then back to start position.
4. Complete 10 on each side for one set. Complete 2 sets. 

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

HF Downward Dog Leg Extends

Directions:

1. Start in Downward Facing Dog, lift one leg.
2. Draw the knee towards your core as you slowly lower it to the outside of your right hand.
3. Pause for a breath then press the ground away as you lift the foot up and hold for a moment.
4. Return to starting position.
5. Complete 10 on each side.

Options:
Beginner can do this on their knees. Please watch the modifications video for more beginner options.

HF Slow and Controlled Lunges

Directions:

1. Start in Downward Facing Dog and lift one leg into a 3 leg dog.
2. Draw knee close to the body as you shift your weight forward.
3. Rest your knee on the outside of the tricep and lower into chaturanga push-up position.
4. Press back up and repeat on the other side.
5. Complete 2 sets of 15.

Options:
Beginners can come into a lunge keeping foot on the ground. Please watch the modifications video for more beginner options.

HF EPK Chaturangas

Directions:

1. Place the hands on the ground, shoulder width apart.
2. Place the knees as close to the armpits as possible and begin to shift your weight forward.
3. Hold wherever you can for 2 sets of 30 seconds working your way up to one minute.

Options:
You don't need to have crow pose to do this exercise. Feet may stay on the floor. We are building endurance here so please watch the modification video for help with more options.

HF Crow Holds

Directions:

1. Sitting on the floor, extend one leg to the side and bend the other knee into chest.
2. Keeping the core engaged try to lift the extended leg up and down 5 times.
3. Remember to point your toe and try to keep the torso stable.
4. Complete 5 on each side for 1 set. Complete 3 sets.

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

HF Puppy Press Leg Lifts

Directions:

1. Come into Malasana Squat with heels flat on the floor.
2. Draw in your navel as you drop the knees towards the floor.
3. Using your core, lift the knees up and return back to your malasana squat.
4. Complete 15 for 1 set. Complete 3 sets.

Options:
Place a block under your tailbone for support in malasana. Skip this exercise if it bothers your knees. Please watch the modifications video for more beginner options.

HF Knee Drops

Directions:

1. Sitting in a wide straddle, grab a block between your hands and engage your legs.
2. Keeping your spine straight, lift the block overhead and begin to lean forward using your core.
3. Only go as far as you can control.
4. Take your torso over to both sides of the body 10 times.
5. Complete 2 sets.

Options:
Beginners or those with tight inner thigh and hamstrings will struggle with coming very far forward, but that is ok! Just go as far as you can control. This is help you more than just passively stretching.

HF Straddle Hovers

W2/D2 💣 Workout 9

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.

Cassie

W1/D6 (Bonus) Workout 6 - Stability Ball Workout

W1/D7 Rest Day!

Kristin

W2/D1 💣 Workout 8

W2/D3 💣 Workout 10

W2/D4 💣 Workout 11

muscle memory is REAL!  im feeling stronger already... 😁💪🏿

W2/D5 💣 Workout 12

i couldnt do middle splits at all... maybe next go round.. cant left myself up 😅

That one was difficult. For the first time I couldn’t even do the modifications well 😔

Love the modification video at the beginning. Helped find the stabilization.

W2/D6 (Bonus) Workout 13 - Sock Slide

W2/D7 Rest Day!

i feel a little progress however, no headstand press for me right now... tried a little modification. 😊

W3/D1 😅 Workout 15

W3/D2 😅 Workout 16

W3/D3 😅 Workout 17

W3/D4 😅 Workout 18

W3/D5 😅 Workout 19

Jana Schwarz

Jann

Worth it 🙌🏻🙌🏻 can’t wait to go back through beginner drills and check my progress 💪🏼 thank you for the wall bonus! So fun!

W2/D2 💣 Workout 9

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