The Handstand Builder For Women: Day 1/3, Week 12

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 12

A1:

 

2 Rounds
30 Seconds Kettlebell High Pull Right Arm
30 Seconds Kettlebell High Pull Left Arm
30 Seconds Rest

 

A2:

 

2 Rounds
30 Seconds Windmill Right Arm
30 Seconds Windmill Left Arm
30 Seconds Rest

 

B:

 

400 Meter Run/Row
3 Rounds
15 High Pull Squat
30 Alternating Single Arm Kettlebell Swings
400 Meter Run

 

D:

 

IT Band, Glute And Hamstring Flow

 

Props needed: Yoga mat, strap, and stopwatch.

A
Start in a supine position, relaxing and centering with a natural breath pattern. Stay here for 3-5 minutes.

 

B
Begin by bringing your right knee into you chest, holding for 5 deep breaths. Bring your head up to your knee for 10 rounds using your breath. Repeat on the left side. Extend the right leg up toward the ceiling grabbing the big toe with the index and middle finger (use a strap if needed). Draw the knee into the extended leg holding for 2 minutes. Repeat on the left side. Make your way into downward dog, holding for 15 deep breaths.

 

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

C
From down dog make your way to a standing forward bend position. Extend your right leg up towards the ceiling for standing splits holding for about 15 deep breaths then move into the left side. Bring both legs down to a stand forward bend to finish feet hips distance apart, letting your head relax down towards the floor for 15 deep breaths.

 

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

 

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