The Handstand Builder For Women: Day 3/3, Week 12

This is it, the final day of this program. You have build a great a handstand practice if you made this far and should be proud of yourself.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 3 of 3: Week 12

Pistol Practice or 1 Legged Box Squat

(Aim for at least 15-20 on each leg)

AMRAP in 15 Minutes

6 Kettlebell Push Press

9 Push Ups

12 Air Squats

5×5 Overhead Pull Over Sit Up

5×5 Deck Squat Sit up

Wall Splits Practice

(alternate between the right and the left leg, try to hold for 30 seconds minimum on each leg for 2 rounds)

Congratulations! You have reached the end of this 12-week program. If you have stuck with the program all the way through, you will notice the improvement in your handstand practice. From here, when it comes to hanstands, you can look forward to attempting free form handstands as the next logical leap in skill building. But so far, it’s like riding a bike, once you have mastered the handstand, it stays with you.

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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