Name: Playbook - Lucy Lismore - Week 2 - Day 3
Uploaded: 2021-12-06T16:53:44.715Z
Duration: 30 min
Description: Week 2 - Day 3

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

Spring Beddome 

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

Drop your chest towards the ground and hold.

Shoulder Mobility Drill (Adv)

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

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

Lay with your knees bent at 90 degrees and feet off of the floor.

Reach your fingers toward the ceiling.

Glue your lower back to the floor.

From this position, peel your upper back off of the floor and hold.

Then, reach both hands and both feet out as far as you feel comfortable without losing lower back contact with the floor. Place one foot on the floor to provide additional support.

Do this for the specified time on both sides.

Single Leg Hollow Body Hold

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 your hips towards the ceiling and bring your feet as close to your hands as possible. 

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

As an alternative exercise you can perform slider tucks.

Slider Pike

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 2 - 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

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

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 3

Community

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