Day 2/3, Week 1: The Handstand Builder For Women

Today, in addition to everything else, you start practicing your handstands against the wall.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 2 of 3: Week 1

Take 5 minutes to practice kicking up into a handstand against the wall. Make sure you alternate between the right and left leg kicking up at least 10 times per side.

For time:

12, 9, 6, 3, 6 , 9, 12

Burpees

Kettlebell Swings

Box Jumps

Hip Flexor Fun

Warming the Body

This pose series is most most beneficial after a workout, when the body is still warm and supple. It is recommended that you complete 5-10 rounds of sun salutations to warm the body.

Crescent Lunge Series

Bring your body into a deep crescent lunge pose. Bend your front knee to 90 degrees, aligning your knee directly over the heel of your front foot. Bring your back knee to the mat, (using a blanket to support the knee if needed) and untuck your back toes. Hold this pose for 5 deep breaths. Reach the arms forward for 5 breaths, then lift the arms up above the head for 5 deep breaths. Next roll the shoulders down the back and open the chest for 5 deep breaths. To challenge yourself add a sun salutation (upward dog into downward dog) between each side. Do a total of 2-4 full rounds of this pose on each side holding each pose for 5 deep breaths.

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

View All Articles