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 9

A:

 

10 Burpees
20 Kettlebell Overhead Squats
10 Burpees
20 Kettlebell Swings
10 Burpees
20 Kettlebell Overhead Squats
10 Burpees
20 Kettlebell Swings

B:

 

Tabata Mash Up
½ Turkish Get Up
Plank Hold

 

C:

 

Calming Hamstring Vinyasa

 

Long Holding Downward Dog

Find downward dog by placing your hands shoulder width and feet hip width apart. Begin to wrap your shoulder blades around toward your armpits. Stay here for 2-3 minutes listening to your breath and holding downward dog.

 

 

Lunge into Hamstring Opener

From downward dog pose extend your right leg back behind you and swing it through to a deep lunge pose. Stay in the pose for 5-10 deep breaths. Next move into a deep hamstring opener by straightening the front leg right leg. Drop the head down towards the front right knee and relax the head and neck. Feel a deep opening in the hamstring and glutes as you deepen your breath, holding for 5-10 breaths. Come back to down dog and repeat on the left side. Depending on your energy level you can repeat this series 3-5 round on each sides.

 

 

Upward Dog Vinyasa

Start by lying on your belly and begin to stretch your legs back, placing the tops of your feet on the floor. As you inhale press your hands firmly into the floor, straighten your arms, and lift your torso. Try to press the tailbone toward the pubis and and gently firm the buttocks. As you take in each inhale lift through the top of the sternum and feel the heart open. Hold here for 5-10 breaths. Repeat the pose for 5 rounds.

 

 

Long Holding Seated Forward Bend

Come to a seated forward bend with the legs extended out in front of the body. Gently fold over into a forward bend as you lengthen and extend with each breath. Close your eyes and hold for 5 minutes.

 

Topic: