Day 1/3, Week 1: The Handstand Builder For Women

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

From running a record 10K, to developing core strength, to mastering strict pull ups, these workouts are designed to help women achieve their fitness goals. They are a mix of yoga, weight training, kettlebells, and bodyweight movements. Use these workouts as a 3-days a week program or supplemental to your existing training. 

 

They are targeted at either beginner, intermediate, or advanced practioners. Just adjust weights so that you can complete all movements with good form. For the next 12 weeks we will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.

 

There are 3 workouts per week. The number of sets is outside of the bracket, and the number of reps indicated within with an "x" preceding. For example, 5(x5) means 5 sets of 5 reps. At the end of each workout we will end up with some yoga skill building or flows. These are there to provide both restoration post-workout, and to add flexibility and strength for continued progress.

 

As we go along, we will add movement videos and build up a library for future reference. Just go at your own pace. Use these workouts as a way to improve your own abilities to modify and adapt programming to your specific needs.

Day 1 of 3: Week 1

A1:

5(x5) Strict Press

 

A2:

5(x5) Front Squat

 

Work through each set of A1 and A2, resting 2-3 minutes between rounds

 

Try the DB Goblet Front Squat as a variation.

 

B: AMRAP in 10 minutes

 

10 Air Squats
15 Sit Ups
20 Double Unders or 60 Single Jumps

 

C:

Yoga Skill Building: Reverse Plank Pose Focus

 

Day 1/3, Week 1: The Handstand Builder For Women - Workouts, yoga, strength and conditioning, bodyweight, Kettlebell, dumbbell, The Handstand Builder For Women

 

Sit straight up with your legs together stretched out in front of you on your mat. Begin to flex your feet as you lean and place your palms on the floor. Place your hands directly under your shoulders, with your fingertips pointing toward your feet. Next begin to lift your legs and body off the floor, as you press your feet into your mat. If it feels good to your neck, allow your head drop back as you open through the chest center. Stay in the pose for 10 deep breaths.

 

Benefits of Reverse Plank Pose: 

  • Opens the shoulder girdle and heart center.
  • Strengthens the arms, wrists, legs and ankles
  • May alos be beneficial for athletes dealing with poor posture.

 

 

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