The Handstand Builder For Women: Day 1/3, Week 10

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 10

A:

 

AMRAP in 11 Minutes
21 Sit Ups
14 Seated Kettlebell Presses
7 Burpees

 

B:

 

Row/Run
400 Meters X2 (resting 2 minutes between efforts)

 

C:

 

Accumulate 2 Minutes in Handstand Hold

 

 

D:

 

Neck and Shoulder Release Focus

 

Yogi' Tip

This practice is most beneficial when the body is still warm and sweaty. Please work through 5-10 rounds of sun salutations to warm the body for these poses.

 

Workouts, The Handstand Builder For Women, yoga, strength and conditioning, dumbbell, Kettlebell, bodyweight

 

Eagle Arms Pose

Come into a seated pose sitting on your heels. If that is bothersome to you knees, just sit in a simple cross legged pose. Cross the right arm under the left and snake the arms up in front of your face. Feel a deep stretch and opening in the upper back and shoulders. Stay here with this pose for 2-3 minutes and repeat on the opposite side.

 

Deep Hug Pose

Sit down in a cross legged pose and stretch the arms out to either side of your body. Take a deep breath and hug the arms into the body, crossing the right arm over the left. Relax the head and neck by looking down towards the floor. Stay in this posture for 2-3 minutes and repeat on the opposite side. 

 

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