Name: Playbook - Kerri Verna - W2/D5 💣 Workout 12
Uploaded: 2021-01-18T11:49:19.937Z
Duration: 15 min
Description: W2/D5 💣 Workout 12

Midore Takada

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

oyamiwa walker

🔥🔥🔥
I have a long way to Go on L-sit

Kinga Wdowiak

Got my sweat on immediately with this one.

Jennae

Donna 

I think I did better with this one than some others. Survived it for 2 rounds

Kathleen

L sit was the hardest!
it feels that my core is getting stronger 😍

Brand

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 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. From standing, shift your weight over to your left leg, lifting up your right knee.
2. Bing your arms behind your back or you may hold onto a wall for support.
3. Pull your knee into your chest and begin to circle, keeping your hips from moving.
4. Complete 15 circles and then repeat on the other side.

Options:
Please watch the modification video for options.

HF Standing Hip Circles

Directions:

1. From Plank Pose, draw your core in and press firmly into your shoulders.
2. Lift one leg up without arching your back and begin to pulse up and down 15 times.
3. Keep the core engaged and navel to spine.
4. Repeat on the other side.

Options:
Please watch the modification video for options.

HF Single Leg Plank Lifts

Directions:

1. Hold plank position by drawing your navel into your spine and press up into your shoulders.
2. Then, retract shoulder blades and arch your back.
3. Move in and out of an arch position to a hollow body position.
4. Complete 2 sets of 15.

Options:
Please watch the modification video for options.

HF Plank Dips

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. From the hollow body position, bring both knees into your chest.
2. Wrap arms around and grab your heals.
3. Shoot arms and legs out as you exhale.
4. Complete 2 sets of 15.

Options:
Please watch the modification video for options.

HF Double Leg Stretch

Directions:

1. From Dolphin pose shift your weight forward into chaturanga.
2. When you press back up, lower the elbows down back to dolphin pose.
3. Complete 15 reps.

Options:
Please watch the modification video for options.

HF Dolphin Plank Push-ups

Directions:

1. Straighten the legs out in front of you.
2. Lean forward placing the hands by your quads. 
3. Squeeze the legs and straighten the arms lifting your butt off the ground.
4. Complete 5 sets holding for 5 breaths.

Options:
Please watch the modification video for options.

HF L sit

Directions:
1. Find a modified Navasana with toes on the ground and knees tucked into your chest.
2. Cross the ankles and squeeze the knees in and out. 
3. Complete 3 sets of 10. 

Options:
Please watch the modifications video for beginner options.

HF Crow Squeezes

W2/D5 💣 Workout 12

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/D5 💣 Workout 12

Community

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