The Handstand Builder For Women: Day 2/3, Week 12

We are coming to the end of our challenge.

Day 2 of 3: Week 12

A:

4 Rounds on Each Arm

5 x 1 Arm Kettlebell Clean, Squat, and Press

10 x 1 Arm Kettlebell Overhead Walking Lunge

15 x Burpees

20 x Russian Twists

(Switch Arms After You Complete the Entire Set)

B:

1 Minute Plank Hold

1 Minute Wall Handstand or Forearm Handstand

C:

A Short Flow for Strength Athletes
  • Each pose 5 breaths unless otherwise indicated
  • This sequence will require wall space and a strap
Downward Dog stretch on wall
Shoulder Stretch using wall right side
Downward Dog stretch on wall
Shoulder Stretch using wall left side
Cows Face Pose with arm variation right side *Use strap
Downward Dog
Yogi Squat
Cows Face Pose with arm variation left side *Use strap
Downward Dog
Yogi Squat to Standing Forward Bend: 5 rounds
Mountain Pose
Side to side rotations of neck to right and left side
Shoulder Shrugs x5 rolls forward/backward
Standing Rotation Stretch side to side with relaxed arms
Standing Forward Bend with arms clasped
Seated Easy Twist to each side
Seated Stretches *rolling, flexing, rotating and stretching hands, fingers and wrists