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Workouts

The Handstand Builder For Women: Day 1/3, Week 6

A chipper of a day with a lot of work to kick start the week.

Mindith Rahmat

Written by Mindith Rahmat Last updated on April 10, 2017

Day 1 of 3: Week 6

A:

10 x Kettlebell Complex: (alternating arms, not for time – for perfect form)
3 Clean
2 Front Squat
1 Press

B:

25 Strict Close Grip Push Ups (not for time – for perfect form)
Rest 2 Minutes
150 Sit Ups (for time)
Rest 2 Minutes
25 Strict Close Grip Push Ups (not for time – for perfect form)
150 Squats (for time)

C:

Heart Opening Flow

Center yourself in a seated pose, finding a natural breath pattern for 3-5 minutes. Move through 5 slow sun salutations to gently warm the body.

Cat/Cow Vinyasa
Come to a tabletop position, placing your knees a hip distance apart and your hands shoulder distance apart. As you inhale, arch and open your spine up towards the ceiling like a Halloween cat, as you exhale round your spine and hollow out your belly, arching your spine in the opposite direction. Inhale and exhale in this gentle flowing vinyasa of cat/cow poses for 20 breath cycles, resting in child’s pose or downward dog.

Locust Pose Vinyasa
Lie on your belly with your arms along the sides of your body, palms up, with your head resting on the floor. Begin to turn your big toes toward each other to inwardly rotate your thighs pressing your pubic bone towards the floor. Take in an expansive inhale with your head in a resting position use the exhale to lift your head, torso, arms, and legs away from the floor. Inhale and exhale, moving through this locust pose vinyasa 5-10 rounds with breath.

Wheel Pose Vinyasa
Lying on your spine, bend your knees to set your feet on the floor placing your heels close to your bottom. Begin to bend your elbows and spread your palms flat on the floor beside your head with your fingers pointing toward your shoulders. Take an inhale and press down with your feet actively into the floor. As you exhale push your spine up toward the ceiling, firming bottom as you lift. Keep your thighs, knees, and feet in a parallel position. Take 3-5 long slow deep breaths and slowly come down on the exhale to rest. As you inhale lift your body away from the floor again. Begin to press your shoulder blades down your back and feel your chest and heart center open. Remain in this lifted position for 5 long breaths. Try to release as your body down on the top of the exhale and rest quietly for 5 long breaths. Inhale and exhale, moving through this wheel pose vinyasa for 5 rounds.

Mindith Rahmat

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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