The Handstand Builder For Women: Day 3/3, Week 4

Some strong work around the trunk and legs as you build up to some handstand holds.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 3 of 3: Week 4

4X 30 Seconds Bear Climb into Plank and Up

A2:

4X 30 Seconds of Flying Lunges

(rest 10 seconds after completing both movements)

AMRAP in 12 Minutes:

3 Kettlebell Clean on Right Arm

5 Racked Kettlebell Squat on Right Arm

9 Dragon Flags

3 Kettlebell Clean on Left Arm

5 Racked Kettlebell Squat on the Left Arm

9 Dragon Flags

Max Handstand Hold

2 Attempts For Time or Attempt 2 Freestanding Handstands For Time

Crescent Lunge Flow

Start in a comfortable seated pose, finding your breath for five minutes. Practice the deep belly breathing technique, using long inhales and exhales through the nose with the mouth closed.

Finding downward dog take 5-10 deep breaths. Step your right leg through into a standing crescent lunge pose. Hold this shape for 5 deep breath with arms extended overhead. Rolling shoulders down the back, reach back and make a fist with hands and fold over for 5 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this flow on each side, holding each pose for 5-10 deep breaths.

3
Move from Down Dog into Pigeon Pose on right side, holding for 2 minutes and repeating on left side.

Finish this practice in a seated pose. Find a seated side angle stretch by extending the left leg out and right arm up and over. Repeat the series on the opposite side for 15 breaths.

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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