Name: Playbook - Kerri Verna - W3/D1 😅 Workout 15
Uploaded: 2021-01-18T11:49:48.990Z
Duration: 15 min
Description: W3/D1 😅 Workout 15

Midore Takada

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

oyamiwa walker

I love the 3rd week.
This is my 3rd time too, and making a micro imprivement🙌🙌

Jennae

2nd round.
It’s getting better though still pretty tough😆
I’ve already felt having improvements on not only my handstand journey but also on other yoga poses! Thank you 🙏

Donna 

all i can say is.... practice makes better!  all is coming 😁😂😅

Woohoo! Had to be out for 3 days bc of life BUT back at it today with week 3 and so impressed by how much my strength and endurance has improved. 💪🏼 love your program! I can’t wait to go through it again and see the difference 💪🏼

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. Laying on your back, lift legs as high as you can (plow Pose isn’t required) over your head.
2. Using momentum, cross ankles and bring arms forward to the top of the mat. 
3. Push the ground away as you hop (or step) legs back into low push-up (Chaturanga). 
4. Flip toes, lift knees off the ground and come into upward facing dog. 
5. Flip toes under and lift the hips to come  into downward dog. 
6. Look forward, cross the ankles and hop (or step) through to seared. 
7. Repeat sequence again 10X then rest and repeat one more time.

HF Handstand Vinyasa

Directions:
1. Come to your knees on your yoga mat. 
2. Grab the edge of your yoga mat and straighten the arms. 
3. Make sure knees are under hips or to make it easier, slide knees towards the back of your mat. 
4. Pump the chest down to the mat, holding on to the edge of the yoga mat with straight arms. Try to make sure inside of the elbows face upwards. 
5. On the 5th pump, hold for 5 seconds. 
6. Repeat 10X

Options:
If shoulders are tight you may not be able to get chest to come to the mat. Just go as far down as your body allows. If you have more range of motion, chin & chest down and eyes looking between hands.

HF Puppy Pose Pumps

Directions:
1.Place hands Directly underneath your shoulders. Start on the knees. 
2. Place top of the feet down (toes are not tucked). Heels together.
3. Squeeze inner thighs together and lift knees off the floor.
4. Press the ground away rounding the upper back and drawing navel to spine.
5. Hold for up to 1 minute or your person best. 2 sets. 

Options:
Stay on the knees to hold.

HF Handstand Plank

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.

HF V Ups

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.

HF Handstand Crawl

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. 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)

HF Bound Headstand Press Prep

W3/D1 😅 Workout 15

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/D2 💣 Workout 9

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 😔

Heather

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

W2/D6 (Bonus) Workout 13 - Sock Slide

W2/D7 Rest Day!

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!

W3/D1 😅 Workout 15

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