Name: Playbook - Kerri Verna - W3/D5 😅 Workout 19
Uploaded: 2021-01-18T11:46:40.105Z
Duration: 15 min
Description: W3/D5 😅 Workout 19

Midore Takada

Donna 

Jann

Back at it 💪🏼 had to rest my body a bit after the IG Challenge. Loved this day! Current motivation - getting to the wall bonus 🙌🏻🙌🏻

Audrey Christie McLaughlin

couldnt complete straddle squats today.  and it’s been a long time since ive been able to hold crow for any significant amount of time... i got discouraged and stopped practicing... so now i can do about 3 or 4 of them for 2 seconds

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.

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. Sit with your back straight and arms resting in front of you for support.
2. Bend the knees and come to your toes.
3. Engage your core and straighten the legs as best you can.
4. Straighten and bend the knees 15 times per set keeping the back straight and core engaged.

Options
Beginners may want to have their back up against a wall for support. You may also lean back with hands behind you for support.

HF Butterfly Wings

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. Please watch modification video for more options.

HF V Ups

Directions:

1. From bridge pose, draw one knee into chest. You may keep knees bent or straighten it to the ceiling. 
2. Point the toe and press hips up and down 10 times. 
3. Maintain the same form as you complete the pulses. 
4. Complete 10 on each side, 3 sets.

Options:
Please watch modification video for more options.

HF Single Leg Bridge Pulses

Directions:

1. From Plank Pose, shift your weight forward so that your shoulders go past your wrists.
2. Keep the elbows in tight and slowly lower your torso down, keeping the elbows in close to the body.
3. Make sure not to drop the shoulder lower than parallel.
4. Push back up to plank pose.
5. Complete 3 sets of 5 or 15 reps.

Options:
Beginners will want to come to the knees.
Please watch the modification video for beginner options.

HF Chaturanga Pushups

*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. Step the legs out wide and bend one knee as you lower yourself down.
2. Keep the other leg straight stretching the inner thighs and hamstrings.
3. Try to keep the heel on the floor as you press back up to standing.
4. Switch to the other side without using your hands.
5. Complete 10 on each side.

Options:

Beginners may want to lift their heel or use a yoga block under their tailbone for support. Please watch modification video for more options.

HF Wide Straddle Squats

W3/D5 😅 Workout 19

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/D5 😅 Workout 19

Community

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