Name: Playbook - Kerri Verna - W3/D3 😅 Workout 17
Uploaded: 2021-01-18T11:49:33.733Z
Duration: 15 min
Description: W3/D3 😅 Workout 17

Midore Takada

Donna 

ok so earlier in this challenge the following was challenging.  today i either nailed all sets or noticed i gained the strength to complete at least one set...

handstand plank NAILED IT!
malasana hops NAILED!
compression lifts NAILED IT!
epk chaturangas COMPLETED one set!

YAAAY!   😁😁😁😅😅😅

oyamiwa walker

Audrey Christie McLaughlin

One leg chaturanga push up finally.  👍🏻💪🏻 💯 Woohoo!!

Brand

We will be repeating exercises this week- enjoy! 

*Please watch the modifications video (in the first two weeks) to know how to modify each exercise. 

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.

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. Beginners can decrease time as well.

HF Handstand Plank

Directions:

1. Come into Downward Facing Dog. 
2. Hop with both feet to the outside of your hands.
3. Try to “land” as softly as possible.
4. Hop back into Downward Dog. 
5. Repeat 10x. Rest. 
6. Try for 3 sets of 10 hops.

Options
Beginners can hop forward just a few feet or so. You don’t need to hop all the way to your hands. Just hop as much as you can control. 🙏🏻

HF Malasana Hops

*If you are not familiar with this pose, please go to my yoga tutorials for a complete breakdown.

Directions:

1. From standing, bend down and place your arms shoulder width on the floor in front of you. 
2. Straighten your arms and place your knees as close to your armpits as possible.
3. Lean forward and shift your weight as the toes should become light.
4. Hold wherever you are at without forcing the toes to lift up. If they do, great! 
5. Gaze forward and hold for as long as possible. Try for 2 sets of 30 seconds or for 1 full minute. (Don't forget you can use Playbook's timer to time yourself here!)

Options
Beginner will need to bend their arms to rest their knees on the "shelf". You may also want to keep the toes on the ground. Don't force this one. It is about endurance, not the pose! Just hold wherever you are at.

HF Crow Holds

Directions:

1. From seated, straighten the legs out in front of you and lean forward.
2. Straighten the arms and tent your fingers.
3. Point your toes and lift your legs up pulsing 10 times without your heels touching the ground.
4. Complete 2 sets of 10 pulses.

Options:
Beginners can do one leg at a time or you can lean the upper body back to make this drill more accessible for you. Don't give up! This is a hard one but really awesome for your core and compression strength.

HF Compression Lifts

Directions:

1. Laying on your back, place your hands behind your head and bend your left knee to support your back.
2. Lift your right leg as you lift the head off the ground. Reach your left arm across the body and tap your foot.
3. Lower your head and leg back down.
4. Repeat for 30 reps on each side.

Options:
If hamstrings are tight, bend the knee. You may also choose to keep the hands behind the head for full support if adding the twist bothers your neck.

HF Cross Sit Up

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

Description:

1. From seated, shift your weight back and lift the legs.
2. Keep your back straight and toes pointed.
3. Try not to use your hands as you lower and lift the legs 10 times.
4. Complete 2 sets of 10.

Options:
Please watch the video for beginner options.

HF V Leg Lifts

W3/D3 😅 Workout 17

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!

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/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/D3 😅 Workout 17

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