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The Handstand Builder For Women: Day 1/3, Week 7

Incorporating a nice neck and shoulder release routine to end a challenging round of upper body strength builders.

Mindith Rahmat

Written by Last updated on Dec 6, 2022

Day 1 of 3: Week 7

A:

5 Rounds For Time:
5 Pull Ups
10 Push Ups
20 Box Jumps

B:

Turkish Get Up Skill Work
Complete 5-8 on Each Arm (not for time, rest as needed, using perfect form)

C:

Accumulate 2 Minutes in Plank Hold (rest as needed)

D:

Neck and Shoulder Release Focus

Yogi’ Tip

This practice is most beneficial when the body is still warm and sweaty. Please work through 5-10 rounds of sun salutations to warm the body for these poses.

Eagle Arms Pose

Come into a seated pose sitting on your heels. If that is bothersome to you knees, just sit in a simple cross legged pose. Cross the right arm under the left and snake the arms up in front of your face. Feel a deep stretch and opening in the upper back and shoulders. Stay here with this pose for 2-3 minutes and repeat on the opposite side.

Deep Hug Pose

Sit down in a cross legged pose and stretch the arms out to either side of your body. Take a deep breath and hug the arms into the body, crossing the right arm over the left. Relax the head and neck by looking down towards the floor. Stay in this posture for 2-3 minutes and repeat on the opposite side.

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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