Day 2/3, Week 1: The Handstand Builder For Women

Mindith Rahmat

Founder

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

These workouts 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.

 

If you want to find Day 1 of this workout go here.

 

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 2 of 3: Week 1

A:

Take 5 minutes to practice kicking up into a handstand against the wall. Make sure you alternate between the right and left leg kicking up at least 10 times per side.

 

 

B:

 

For time:

 

12, 9, 6, 3, 6 , 9, 12
Burpees
Kettlebell Swings
Box Jumps

 

C.

Hip Flexor Fun

 

Warming the Body

This pose series is most most beneficial after a workout, when the body is still warm and supple. It is recommended that you complete 5-10 rounds of sun salutations to warm the body.

 

 

Crescent Lunge Series

Bring your body into a deep crescent lunge pose. Bend your front knee to 90 degrees, aligning your knee directly over the heel of your front foot. Bring your back knee to the mat, (using a blanket to support the knee if needed) and untuck your back toes. Hold this pose for 5 deep breaths. Reach the arms forward for 5 breaths, then lift the arms up above the head for 5 deep breaths. Next roll the shoulders down the back and open the chest for 5 deep breaths. To challenge yourself add a sun salutation (upward dog into downward dog) between each side. Do a total of 2-4 full rounds of this pose on each side holding each pose for 5 deep breaths.

 

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