The Handstand Builder For Women: Day 1/3, Week 11

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

These workouts are targeted at either beginner, intermediate, or advanced practioners. Just adjust weights so that you can complete all movements with good form. For the next 12 weeks we will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.


If you want to find Day 1 of Week 1 of this workout go here.


There are 3 workouts per week. The number of sets is outside of the bracket, and the number of reps indicated within with an "x" preceding. For example, 5(x5) means 5 sets of 5 reps. At the end of each workout we will end up with some yoga skill building or flows. These are there to provide both restoration post-workout, and to add flexibility and strength for continued progress.


As we go along, we will add movement videos and build up a library for future reference. Just go at your own pace. Use these workouts as a way to improve your own abilities to modify and adapt programming to your specific needs.


Day 1 of 3: Week 11



3 Rounds
1 Minute of Kettlebell High Pulls (alternating arms as needed)
1 Minute of Box Jump
1 Minutes of Kettlebell Strict Press (alternating arms as needed)
1 Minute Row
1 Minute V Up/ or Sit Up
1 Minute Rest




Pistol Skill Work






2 Minutes Side Plank on Right and Left Side





Deep Lateral Twisting Pose

From a seated position, bend your right knee and bring it back behind you, with you left leg extended out straight. Square your torso over the extended left leg, and begin bend forward bend over the left leg. Open the heart center as you inhale and as you exhale go a bit deeper in the pose. Eventually, you will bring the heart center and head down toward the extended left leg. On each inhale extend through the spine, and on each exhale deepen the forward bend. Next attempt to reach under the body and grab the foot of the right leg to add the deep twist. Stay in the pose for 10-15 deep breaths and repeat the pose on the opposite side.

Yogi’s Tips:
For beginners: Use a blanket to sit on if the hips are tight. If you have poor flexibility add a strap to aid in grabbing your extended foot. For more advanced yogis, clasp your hands under the sole of the extended foot and fold in deeper.

Benefits of Deep Lateral Twisting Pose:


  • Calms the brain and helps relieve fatigue and mild headaches.
  • Detoxes the body by improving digestion and elimination.
  • Stretches the side waist, spine, shoulders, hamstrings, hips and groins.


Deep lateral twisted pose



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