Name: Playbook - Lucy Lismore - Week 1 - Day 2
Uploaded: 2021-12-06T16:53:44.685Z
Duration: 30 min
Description: Week 1 - Day 2

I can feel the muscles activating better for my handstand after this workout 😄

Katherine

Tip: film yourself do the handstand lunges. I did today and could see that I am getting higher than I thought I was. Plus I could see I wasn’t pointing my toes.

Jasmine

It’s rough starting out with just your body weight but I broke a sweat in these few moves.

Spring Beddome 

Kelli

Great exercises! They really help me get more confident. Looking forward to the next lesson!

Carmen

Great! Only wish there were spoken instructions/voice over.

Mistral

Still quite scare to try the attempt of a handstand. My foot is not really coming up...but keep on trying 😃

Sarah

I loved it! Are you planning to release the continuation to the handstand program ie more advance moves or any other calisthenic program?

Aneta

I love this! It's amazing to fit i to my lunch break😁

Marianne

Love it! So excited to get my handstands back!

Tracey

Belinda H 

Karyn

In lunge entry i can't kick up with my non good feet 😢

Andri

The first 6 exercises are to work on improving the mobility required for a handstand, followed by the main workout.

Wrist Circles

Wrist Extension

Wrist Flexion

Place your elbows on a chair, table or tv unit and hold the back of your head.

Drop your chest towards the ground and hold.

Shoulder Mobility (Mod)

Hold a resistance band, belt, broomstick of dressing gown belt at a distance that is comfortable for you (to start with a good wide grip).

Slowly and in a controlled manner raise your arms up and extend over your head to eventually stop behind you.

Return to the front and repeat.

Shoulder Dislocates

Slowly lunge forward with one leg and plant your hands on the floor around shoulder width apart. 

Kick off the floor with the trailing leg and focus on immediately pointing your toes. 

Slowly return to the ground and only kick to a height you are comfortable with.

Do the specified number of reps on both sides.

Lunge Entry

Place your knees on a step, stool or small table and place your hands around shoulder width on the floor.

Walk your hands in to bring them as much as possible beneath your shoulders.

Press the ground away and hold for the specified time.

Tuck Press

Start in a plank position and slowly allow your shoulder blades come together while keeping your arms straight.

From this position protract your shoulder blades (move apart) and hold for 1 second before returning to the starting position.

To modify this you can perform the movement on your knees.

Scapula Push Up

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.

Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.

Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

Repeat for the recommended reps.

Supermans

Lie on your back and glue your lower back to the ground.

Bend your knees to 90 degrees and extend your arms out by your sides with palms facing upwards. 

Keep your core engaged, and imagine puling your belly button towards the ground (don't forget to breathe).

Tuck Hold

Week 1 - Day 2

Joëlle

Didn’t have a chance with the handstand 🥲

Live

Week 1 - Day 1

Wow that last move (L shape) just about killed my wrist. I know I am out of shape but I can feel I am getting stronger each day.

Week 1 - Day 3

Truly

I could not do the crow pose for the life of me so I just did and extra L stand for this session

So tough!! Managed about 5 secs in crow 🤣🤦‍♀️ but loving the program!

Week 2 - Day 1

That L shape with leg extension was lethal!!!

Week 2 - Day 2

Those L stands just kill me but I got the program in

Week 2 - Day 3

This one was very hard and couldn’t do three of the exercises but I tried

Goodness that crow pose is hard!!! I’ll keep practicing!!!

Wendy

Crow is so tough, only manage a few secs at a time, need
To keep practicing!

Week 3 - Day 1

Most things I can do, but others are still a little complex for me (definitely a beginner lol). Still a fun challenge tho!!

Caelan

Week 3 - Day 2

Week 3 - Day 3

So
Tough! Those wall walks kill me but have so much more controlled tho especially coming back down 🙌🤣

Week 1 - Day 2

Community

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