Name: Playbook - Kerri Verna - W2/D4 💣 Workout 11
Uploaded: 2021-01-18T11:49:18.799Z
Duration: 15 min
Description: W2/D4 💣 Workout 11

Midore Takada

hollow body rock is the hardest. I need to modify so that my lower back won't lift off the floor

Jennae

Donna 

Kathleen

Selene Fernandez

Ok... sO!  I am exhausted.  😅 I split up the handstand vinyasa 2 into groups of 5 to conserve my energy but that didnt work... 😂😂 Gotta work on my upper body strength.  All is coming though.

oyamiwa walker

Awesome! Doing 2 days today to catch up since I skipped and did yo30 yesterday!

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. 

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, hop through and lay on your back.
2. Lift feet up as high as you can coming into plow pose.
3. Use momentum and roll forward and hop back into chaturanga.
4. Lift up into upward dog then downward dog.
5. Repeat 15 times.

Options:
Please watch the modification video for beginner options.

HF Handstand Vinyasa 2

Directions:

1. From Downward Dog, twist your knees to one side.
2. Then, come forward into a chaturanga push-up.
3. As you press up twist to the other side.
4. Do 5 on each side for 1 complete set. Complete 2 sets.

Options:
Please watch the modification video for beginner options.

HF Chaturanga Twists

Directions:

1. Come into table top pose with hands under shoulders and knees under hips. 
2. Lift and extend the opposite arm and leg out.
3. Move the leg to 90 degrees and the arm to 45 degrees then back to center.
4. Repeat 5 times on each side for 1 set. Complete 2 sets.

Options:
Please watch the modification video for beginner options.

HF Awkward Airplane

Directions:

1. Sit with your back straight and your knees bent.
2. Lift heels off the ground. Knees wide and toes together and pointed.
3. Place hands in front of you and straighten the legs.
4. Repeat 15 times keeping the core stable and only moving at the knee joint. 
5. Complete 2 sets.

Options:
Please watch the modification video for beginner options.

HF Butterfly Wings

Directions:

1. From seated, lift your chest and straighten your legs.
2. You may have your hands on the floor for support or you may bind them behind your back.
3. Begin to circle the legs 10 times without moving your upper body.
4. Complete 2 sets of 10.

Options:
Please watch the modification video for beginner options.

HF Hip Circles

Directions:

1. Laying on your back, with arms supporting your head.
2. Lift your right leg as you reach your left arm to tap it.
3. You may bend the other knee to support the low back.
4. Complete 30 on each side.

Options:
Please watch the modification video for beginner options.

HF Cross Sit Up

Directions:

1. Come into the hollow body shape by tucking your tailbone, engaging your legs, pointing your toes, and reaching your arms overhead.
2. Slowly begin rocking motion.
3. Keep the hollowbody shape as you rock back and forth.
4. Complete 2 sets of 30 seconds or for 1 minute.

Options:
Please watch the modifications video for options for beginners.

HF Hollow Body Rocks

W2/D4 💣 Workout 11

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.

W2/D4 💣 Workout 11

Community

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