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 8

A:

 

5 Rounds
1 Minute Double Unders
1 Minute Plank Hold
1 Minute Walking Lunges With Kettlebell in Rack (alternate arms)

 

B:

 

Tabata Mash Up (5 Rounds):
Hollow Rock
Russian Kettlebell Swings
Superman

 

C:

 

Balance Challenge Flow

 

Warming the Body
Start your practice standing in mountain pose, clearing the mind for 10 slow deep breaths. Flow through 5-10 slow sun salutations to warm the body.

 

Half Moon Stretch
Standing in mountain pose, reach both arms up in the air, grabbing the palms together with the index fingers extended. As you inhale extend the torso, and as you exhale arch over to the right side in a half moon stretch. Activate the midline to support the body. Stay here for 5-10 breaths. Release and repeat on the opposite side.

 

 

Tree Pose

Start by standing on the left foot and take a hold of the ankle on the right leg. Place the sole foot on the inside of the left thigh with the toes pointing down the leg. If you wish to go deeper bring the foot higher into the hip and let the toes point upward. Bring the palms together into prayer in front of the chest. Lift and open the heart center. Next try to inhale and raise the arms up over the head, alongside the ears. Stay here for 5-10 deep breaths and repeat on the opposite side.

 

 

Dancer’s Pose
Standing on the left leg, begin to reach back and grab the inside of the right foot securely. As you begin to open in the pose press the hand and foot together equally, and begin to open the heart. Stay in the pose for 5-10 breaths and repeat on the opposite side.

 

Dancer's Pose in Yoga; Lord of the Dance, King Dancer Pose

 

Warrior 3
Standing on the left leg, begin to straighten the right leg behind you and lift into warrior 3 pose. Stretch the arms and lengthen the trunk forward and the left leg back. Stay in the pose for 5-10 deep breaths.

 

 

Standing Head to Knee Pose

Standing on the left foot begin to lift the right foot up and grab the big toe with the first two fingers and thumb of the right hand. Bring the left hand to the hip for balance and support. Exhale and stretch the leg out and up in front of you, pulling your body over to meet your leg. *Use a strap or belt if needed to assist in this deep pose. Stay in the pose for 5-10 breaths and repeat on the opposite side.

 

Yogi’s Choice - Complete one full round of each balance pose or challenge yourself, creating a vinyasa linking the poses together for 3 more cycles.

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