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

Some solid leg work today.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 3 of 3: Week 2

Kettlebell Racked Walking Lunges (alternating arms and legs)

3 x 25 on Each Leg (rest as needed between sets)

21-15-9

Overhead Squats

Pull Ups

Handstand Pose Focus

From downward facing dog, place the hands about a foot away from your wall space. Begin to walk the feet in closer to the hands and bring your shoulders closer into the wall. Next practice kicking up with the dominant leg. Attempt to bring your feet up to touch the wall.

Once you are in a solid handstand, try to practice taking the feet off the wall and finding your balance. When you are ready, you can attempt a free standing handstand with leg variations.

Benefits of Handstand Pose:

Improves balance and stability
Strengthens the shoulders, arms, core and hands
Helps in calming an overactive brain
Relieve stress and revives stagnant energy

***Contraindications for the pose include; back, shoulder, or neck injury/pain, high blood pressure, pregnancy and menstruation.

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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