Name: Playbook - Lucy Lismore - Week 4 - Day 1
Uploaded: 2021-12-06T16:53:44.737Z
Duration: 30 min
Description: Week 4 - Day 1

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

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

Kick off the floor with one leg and aim to get your trailing leg a little higher. 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 :).

Handstand Bailout Drill (Adv)

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 your chest is as close to the wall as possible.

Point your toes and press the floor away with your hands.

Walk out of the handstand and repeat for the specified reps.

Wall Walks

Place your hands directly below your shoulders, elevate your feet on a step, coffee table or stair, 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.

Hold for the specified time.

Elevated Plank

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 your chest is as close to the wall as possible.

Point your toes and press the floor away with your hands.

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

Chest to Wall Handstand

Lay on your back and minimise the natural arc between your lower back and the ground. 

Lift your feet off the ground and extend your arms above your head and hold this position.

Really focus on not allowing your lower back to come away from the ground and reaching as long as possible with your hands and feet to the edges of the room.

Hollow Body Hold

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 the specified time.

Tuck Wall Hold

Week 4 - Day 1

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

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

Week 4 - Day 1

Community

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