Name: Playbook - Nathan Tsuji - May Day 20!
Uploaded: 2022-12-31T21:30:39.069Z
Duration: 45 min
Description: May Day 20!

No matter how strong the rest of your body is, if you have a weak core you’ll struggle. Your core braces your body and hold you up so that you can lift, move, twist, literally anything! 
30 seconds on, 30 seconds off. So take 30 seconds between each exercise!
That being said, let’s get to it!

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

Push your belly button down to the ground, and make sure you’re breathing! You can have your hands over your head, across your chest, or down at your sides. Just make sure you’re never grabbing or assisting with your arms! Legs straight toes pointed glutes tight! You might start shaking and that’s totally fine, I do at the end of my holds as well :)

Hollow hold

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

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!

Side hollow ups

May Day 20!

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 20!

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