The Handstand Builder For Women: Day 3/3, Week 11

Next week is the final week so, yeah, you should be doing some decent handstands right about now.

Written by Mindith Rahmat Last updated on Dec 6, 2022

Day 3 of 3: Week 11

Tabata Mash Up

Wall Handstand Holds

Burpees

Tabata Mash Up

½ Turkish Get Up

Plank Hold

Tabata Mash Up

Kettlebell Snatch

Kettlebell Front Squat

Hamstring Stretch Focus

Seated Hamstring Stretch Pose Focus
From a seated cross legged position, begin to grab the foot of your right leg and extend it up towards your head. If your flexibility is challenged, simply grab a strap or belt to loop around the foot. Feel a deep stretch in the back of the legs, as you open the chest and bring attention to your upright seated posture. Stay in the pose for 15-20 deep breaths and move to the opposite side.

Benefits of Seated Hamstring Stretch
Lengthens and opens the musculature of the hips, thighs, hamstrings, groins and calves.

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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