The Handstand Builder For Women: Day 2/3, Week 4

Work on your skillset today with variations of handstand holds and kick ups.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 2 of 3: Week 4

Skill Work -Spend 10 minutes working on variations of handstand holds, kick ups, L handstand holds, and handstand push up progressions.

20-10-20

Push Ups

Pull Ups

Overhead Squats with Kettlebell (alternating arms for a total of 40-20-40 of OHS)

2 X Max Sit Ups in 2 minutes

Rest 2 Minutes

Triangle Vinyasa

Centering
Starting in mountain pose take 15 deep breaths to center yourself. Complete 3-5 sun salutations to warm the body.

Vinyasa
From downward dog, bring the right leg through into a warrior pose. Hold warrior pose for 5 deep breaths. Move slowly into triangle pose by pressing both of your legs straight. Inhale as you lengthen through the spine, exhale as you slowly bend sideways, dropping your right hand down toward the right ankle. Try to lengthen through the body, while at the same time extending your left arm straight upwards the ceiling and your right arm down towards the ankle or floor. Repeat on the other side.

Triangle Vinyasa
Flow through down dog pose into upward dog pose, move into warrior pose for 5 breaths, and then open to triangle pose for 5 breaths. Keep this vinyasa flow moving, alternating sides for 10 rounds on each side.

Relax
Depending on your energy level spend at least 10 minutes in meditation or savasana.

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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