The Handstand Builder For Women: Day 1/3, Week 5

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 5

A:

 

5-10-15-10-5 For Time:

 

Sit Up
Clapping Push Up
Sit Up
Box Jump
Sit Up

 

B:

 

5x5 Kettlebell Halos
5x10 Kettlebell Squat
Rest 1 minute between sets

 

 

C:

 

Deep Hip Flow

 

 

Start your practice standing in mountain pose, finding your breath and clearing the mind for 15 slow deep breaths. Flow through either 5 slow sun salutations or 10 up/down dog vinyasas to warm the body.

 

Warrior to Side Angle Vinyasa
Flow into Warrior 2 pose for 5 deep breaths. Start on the right leg first, turning your right foot in slightly to the right and your left foot out to the left at about 90 degrees. Try to find your alignment squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into the warrior 2 pose. Stretch and lengthen through the arms turning your head to gaze and you front middle finger taking 5 deep breaths. From there move into side angle pose releasing your elbow on the thigh or your fingertips to the floor next to you front foot. From there extend your left arm straight up toward the ceiling or along side the ear relaxing the shoulder down the back. Take 5 long slow breaths in side angle pose feeling a deep hip opening. Repeat on the left side. After completing one slow round on each side begin to flow with the breath through warrior 2 to side angle in a vinyasa. For this cycle take only one deep breath in each pose, repeating for a total of 10 breaths on the right and then 10 breaths flowing on the left.

 

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

 

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

 

Wide Leg Forward Bend
On an exhalation step or lightly hop your feet wide feet apart. Bring your arms parallel to the floor and reach them actively out to the side of your body. Bring your hands on your hips and engage your thigh muscles by drawing them up and firming them. As you inhale and open your chest and as you exhale slowly fold over bringing your hands to the floor. Relax your neck and let your head hang free or rest the crown of your head on the floor. Press your hands actively into the floor and stay in this calming pose for 10-15 breaths. On the inhalation bring your hands back to the hips and rise.

 

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

 

Plow Pose

Lying on your back, simply draw your legs over your body and slowly lower your toes to the floor above your head. Try lifting your top thighs and tailbone toward the ceiling. Release your hands and stretch the arms around behind you on the floor clasping the hands and pressing actively down to support your body as you lift your thighs up to the ceiling. Body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here as long as you are comfortable and you feel no pressure or pain in the neck. Slowly roll down to rest on the spine for 2-3 minutes feeling the effects of the posture.

 

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

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