Name: Playbook - Lucy Lismore - Week 1 - Day 3
Uploaded: 2021-12-06T16:53:44.697Z
Duration: 30 min
Description: Week 1 - Day 3

Spring Beddome 

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.

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)

Wall Slides

Slowly step forward and plant your hands on the floor around shoulder width apart. 

Kick off the floor with one leg and get comfortable to twist out of the movement to build up the confidence to handstand without a wall.

The idea behind this exercise is to slowly build your confidence so kick to a height you are comfortable with :).

Do the specified number on reps on both sides.

Handstand Bailout Drill

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 one second before bringing your shoulder blades together and repeating for the specified number of reps.

Tuck Press

Place your hands directly below your shoulders and keep your body parallel to the ground.

Keep your core engaged and a neutral spine at all times, and gaze out around one foot in front of your hands.

Plank

Using sliders or alternatively a pair of socks/tea towel on a wooden surface start in a plank position.

Engaging your core lift draw your knees towards your chest as much as possible. 

Return to the starting position and repeat for the specified reps.

Slider Tucks

Place your feet on an elevated surface such as a chair, step or table and place your hands on the floor around shoulder width apart. 

Walk your hands in so they are below your shoulders and extend your hips towards the ceiling. 

Press the ground away and hold this position for the specified time.

L Stand

Week 1 - Day 3

Joëlle

Katherine

Didn’t have a chance with the handstand 🥲

Live

Week 1 - Day 1

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

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.

Week 1 - Day 2

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 4 - Day 1

Wow, feels like something clicked today!!!

Heute war sooo gut! Meine Lunge Entries haben sich super solide angefühlt (zumindest die eine Seite :D) und ich habe mich getraut, Handstand gegen die Wand zu machen und habe zweimal die Wand berührt 😍

Jördis

Week 4 - Day 2

Amazing!! Loved this program! Going back to day 1 .. doing this along side intermediate ebook program!

Week 1 - Day 3

Community

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