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

Experiment with different modalities to build upper body strength to aid in the development of the handstand.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 1 of 3: Week 1

A1:

5(x5) Strict Press

A2:

5(x5) Front Squat

Work through each set of A1 and A2, resting 2-3 minutes between rounds

Try the DB Goblet Front Squat as a variation.

B: AMRAP in 10 minutes

10 Air Squats

15 Sit Ups

20 Double Unders or 60 Single Jumps

Yoga Skill Building: Reverse Plank Pose Focus

Sit straight up with your legs together stretched out in front of you on your mat. Begin to flex your feet as you lean and place your palms on the floor. Place your hands directly under your shoulders, with your fingertips pointing toward your feet. Next begin to lift your legs and body off the floor, as you press your feet into your mat. If it feels good to your neck, allow your head drop back as you open through the chest center. Stay in the pose for 10 deep breaths.

Benefits of Reverse Plank Pose:

Opens the shoulder girdle and heart center.
Strengthens the arms, wrists, legs and ankles
May alos be beneficial for athletes dealing with poor posture.

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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