Name: Playbook - Lucy Lismore - Week 2 - Day 2
Uploaded: 2021-12-06T16:53:44.707Z
Duration: 45 min
Description: Week 2 - Day 2

Jasmine

That L shape with leg extension was lethal!!!

Spring Beddome 

A very good workout! However, the exercices with my left leg are a lot easier than the same ones with my right leg

Laurie

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

Wall Slides

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

Kick off the floor with one leg and immediately point your toes towards the ceiling.

Allow yourself to return the floor in a controlled manner.

You only have to kick to a height that makes you comfortable.

Do the specified number of reps on each side.

Kick Entry Drill

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.

Keeping your arms straight slowly let your shoulder blades come together and then press the ground away, protracting your shoulder blades.

Repeat this for the specified reps.

L Stand 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 exercise 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

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. 

Lift one leg up and point your toes towards the ceiling.

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

L Stand with Single Leg Extension

Week 2 - Day 2

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.

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

Week 1 - Day 2

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

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 2 - Day 2

Community

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