Name: Playbook - Kerri Verna - W3/D4 😅 Workout 18
Uploaded: 2021-01-18T11:49:35.826Z
Duration: 15 min
Description: W3/D4 😅 Workout 18

Midore Takada

Donna 

This makes 5 weeks in a row that I have completed at least one of your classes each day!!! You are a great teacher and I am so inspired by you! Thanks!!!! 🤗🤗🤗🤗🤗🧘🏼‍♀️

Cassie

oyamiwa walker

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.

Description:

1. From Downward Facing Dog, bend your knees to one side as you sit the hips back.
2. Then, come forward into a chaturanga pushup. Make sure to keep elbows in close.
3. Push up and twist to the other side.
4. Complete 3 sets of 5 resting in-between or do 15 in one set.

Options:
Beginners may want to come to the knees during the chaturanga push up.

HF Chaturanga Twists

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. From Downward Facing Dog, shift your weight forward into Bear Pose, hovering your knees off the ground.
2. Shift weight to the right hand and bring right leg through twisting to the right side.
3. Return to bear and repeat the twist to the left extending the leg out.
4. Complete 10 on each side for 1 set. Complete 2 sets.

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

HF Bear to Pistol Squats

Directions:

1. From Downward Dog, press firmly into the arms and begin to walk in the feet as far as you can go.
2. Hold for 15 seconds with straight arms pressing into your hands.
3. Walk it back out pressing the ground away from you the entire time.
4. Walk it back in and repeat. 
5. Complete 10 sets.

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

HF Walk it ins

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. 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. Laying on your stomach, place hands near your ribs. 
2. Engage your core and left your legs up. 
3. Gaze down at the mat as you point your toes. 
4. Tap the toes together 10 times. Rest. Repeat. 
5. Complete 3 sets of 10.

Options:
Keep head on the floor to make it less intense. Add soft ball or block between legs to make it more intense.

HF Prone Toe Taps

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

W3/D4 😅 Workout 18

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.

W3/D4 😅 Workout 18

Community

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