The Handstand Builder For Women: Day 2/3, Week 9

We are going to really explore lunges today and mix it up a little with some more dynamic movements.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 1 of 3: Week 9

21-15-9

One Legged Kettlebell Deadlifts (on each leg – for example 21 reps = 42 total deadlifts)

Box Jumps

21-15-9

Walking Lunges (on each leg – for example 21 reps = 42 total lunges)

Diamond Push Ups

25 Dragon Flags

Psoas Side Lunge

Lunge

From your hands and knees press back into downward dog for 3-5 deep breaths. Step your right leg through into a low lunge pose. Place you hands on floor finding a deep lunge. Hold this shape for 5 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this downward dog lunge flow on each side holding each pose for a least 5 deep breaths

And here’s a short video to help you make the adjustments you need and get a sense of the movement as it relates to your psoas. Good way to end a day heavy on asymmetrical movements.

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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