Day 3/3, 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 3 of 3: Week 1

A1:

Kettlebell Waiters Walk 200m (alternating arms)

 

A2:

 

Pull Up Skill Work 6-8 reps using a box and/or band if needed for negative pull up skill work
4x rest as needed between efforts

 

B:

 

5 Rounds (increasing weight in each round)

 

3 Power Clean
2 Front Squats
1 Jerk

 

C:

 

Hamstring Stretch Focus

 

 

Seated Hamstring Stretch Pose Focus
From a seated cross legged position, begin to grab the foot of your right leg and extend it up towards your head. If your flexibility is challenged, simply grab a strap or belt to loop around the foot. Feel a deep stretch in the back of the legs, as you open the chest and bring attention to your upright seated posture. Stay in the pose for 15-20 deep breaths and move to the opposite side.

Benefits of Seated Hamstring Stretch
Lengthens and opens the musculature of the hips, thighs, hamstrings, groins and calves.

 

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