Name: Playbook - Nathan Tsuji - Day 24
Uploaded: 2022-12-31T21:30:39.100Z
Duration: 15 min
Description: Day 24

You did this circuit a few days ago but the reps are increased!!! Breathe well, focus on your form, and push!!! You’ve got this :)

This is essential for stabilizing the core, which is a huge part of balancing a handstand.
Have pressure in your toes, and lift from your core, all while keeping your flutes tight and tailbone tucked under.

Glute bridge

This is just like a normal glute bridge, however when you straighten your leg make sure you’re hips don’t go askew!
A rep is one of each leg. I recommend alternating!

Glute bridge kicks

As usual, belly button pushing down through your spine. Pointed toes, rounded back, like you’re trying to pinch the front of your shoulders together. Make sure to breathe!

Tuck hollow hold

Visualize your spine and make it as straight as possible! Make sure there is padding under your elbow so you don’t bruise it, and push your shoulder as far from your neck as possible!

Side plank

I realize my low back was arching a little bit more than I’d ideally like to see but I also wanted you to know that this little bit is ok :) equally distribute your weight before lifting the opposite arms and legs for the smoothest motion possible!

Bird dog

Left and right counts as one rep! Keep everything engaged to help you balance as you shift from side to side and reach for the sky!

Plank sky reaches

Day 24

It was like my great start to new month! happy to improve body balance and develop stabilizer muscles.
 Really liked plank sky reaches!!!

Anastasia

Day 1

Day 2

Day 3

Day 4

Day 5

These shoulder rehab exercises are the only thing thats bringing real relief to my neck spur thats effecting my axillary nerve pain.

Nick Lucki

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

As a measure of how much my strength has improved, and I know this probably sounds minuscule, I was able to help my neighbor remove two very large window ACs and replace them with new very large ones with ease. Three years ago when I helped her do this I struggled with the weight of the ACs.

Day 18

Day 19

Day 20

Day 21

Day 22

Day 23

Day 25

Day 26

Day 27

These exercise have really improved my posture. I noticed it a lot when walking now and sitting at my desk. Not feel shoulder fatigue while working on my computer.

Day 24

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