Name: Playbook - Lucy Lismore - Week 3 - Day 2
Uploaded: 2021-12-06T16:53:44.732Z
Duration: 30 min
Description: Week 3 - Day 2

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

Caelan

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

You will need some wall space and an elevated surface for this 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

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.

Perform the specified number of reps on each side.

Lunge Entry

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.

As an alternative to this exercise you can perform it 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 a wall behind you and place your hands around shoulder width on the floor.

Walk your hands in to bring them as much as possible beneath your shoulders. bend you knees so your shins are flush to the wall.

Press the ground away and hold for one second.

Slowly let your shoulder blades come together while keeping your arms straight.

Press the ground away and repeat.

Tuck Wall Press

Facing away from a wall, place your hands on the floor and your feet on the wall behind you.

Slowly walk your hands towards the wall until you feel comfortable.

Press the floor away with your hands.

Hold for the specified time and then slowly walk out of the handstand.

Modified Chest to wall Handstand

Week 3 - 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.

Jasmine

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

Spring Beddome 

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

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

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 3 - Day 2

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