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

Steadily building on the last 5 weeks of workouts, you get to practice some extended handstand holds on this day.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 3 of 3: Week 5

Accumulate 2 Minutes of Wall Supported Handstand Holds

For Time:

10-9-8-7-6-5-4-3-2-1- 1 Arm Clean, Press, and Overhead Squat with Kettlebell (alternating arms for each rep set)

1-2-3-4-5-6-7-8-9-10 – Pull Ups

For Time:

35 V-Ups (start on your back in a supine position, bring your upper and lower body up at the same time like a sit up, touch your hand to your toes with extended legs for each rep)

Child’s Pose Slow Flow

Centering

Find a comfortable seated pose, closing your eyes. Take 5 minutes to center yourself with deep breathing.

Child’s Pose Flow
Start in child’s pose with your knees together and take 10 breaths, calming the mind. Stay in child’s pose and bring your knees out as wide as your yoga mat. Press back into toes and extend arms in front of body taking 10 breaths. Crawl hands and arms to right edge of mat for 5 deep breaths, and repeat on left side stretching through side waist area. Finish in center, bringing knees together for final 5 breaths.

Child’s Pose to Down Dog

Begin to flow with the breath moving back and forth between child’s pose and downward dog for 10 rounds finishing in child’s pose. Come to a seated forward bend with legs extended out in front of the body arms and body draping over legs. Find a comfortable pose, lengthening and extending in the forward bend with each breath. Close our eyes and hold for 3-5 minutes.

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.

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