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.

Day 1 of 3: Week 1


5(x5) Strict Press


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.