Day 2/3, Week 2: 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 Week 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 1 of 3: Week 2

A:

 

2x5 Turkish Get Ups (on each arm, resting as needed)

 

B:

 

For Time:

 

50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows

C:

 

Pigeon Pose Focus

 

Centering

Start on your back in a comfortable position for 3-5 minutes centering yourself with your breath.

Pigeon Pose
Start by extending your left leg back behind you on your mat. Begin to heel toe the right foot over and find a single legged pigeon pose. Your back left leg should extend straight out of the hip behind you and rotate slightly inward. Using your breath inhale and exhale as you drape your body over the right leg coming up on the inhale and folding over on the exhale. Stay with the first stage of the pigeon pose for at least 2-3 minutes.

 

 

 

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