Name: Playbook - Nathan Tsuji - May Day 15!
Uploaded: 2022-12-31T21:30:39.031Z
Duration: 23 min
Description: May Day 15!

Core core core!!!
Remember side plank and side crunches you gotta do both sides!!!
Obviously you can’t do the holds as fast as you can, but for the repetitions do them as quickly as you can! 
If you reach failure before the 30 seconds that’s ok, take the extra time to rest. Try to only rest for 30 seconds between sets!

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

Start out with a regular push-up, do one rep then do your best to keep your legs straight and walk your hands as close as you can to your feet then walk back to the push-up!

Push-up walk outs!

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

Do your best to keep your legs in the ground and not let them rise up. Your hands are behind your head but take care not to crank/pull on your neck. The crunch should initiate from your obliques (side abs). Do not let your abs rest at the bottom keep them engaged for the duration of your set! and as always, point your toes!

Side crunches

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

May Day 15!

Cant really do this yet. did only a few reps. Can feel it in my belly button. oh well. Ill try the July stuff.

Nick Lucki

Wow that was good to kickstart me for the month

Trevor And Jade

10 min Avalanche style follow along!

You did not demonstrate side sit ups or hollow ups. Had to google it which defeats the purpose kinda? Otherwise its great

Alex

May baseline test!

May Day 3!

May Day 4!

The Chair Runs/Step-ups/Squats is a good exercise routine that gives a nice  balance of a muscle workout and cardio. Good easy-to-remember and I can do them anywhere.

May Day 15!

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