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

We've got an interesting Tabata mash up for you today.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Day 2 of 3: Week 3

A1:

3 Rounds

1 Minute of Superman

1 Minute of Flying Lunges

1 Minute of Rest

Tabata Mash Up

Sit Up

Kettlebell Swings

Sit Up

Kettlebell Swings

8 rounds of 20 seconds of effort and 10 seconds of rest between each round. *Your score is the lowest number of a movement performed in the rounds.

Max Wall Handstand Hold (one attempt)

IT Band, Glute And Hamstring Flow

Props needed: Yoga mat, strap, and stopwatch.

A
Start in a supine position, relaxing and centering with a natural breath pattern. Stay here for 3-5 minutes.

B
Begin by bringing your right knee into you chest, holding for 5 deep breaths. Bring your head up to your knee for 10 rounds using your breath. Repeat on the left side. Extend the right leg up toward the ceiling grabbing the big toe with the index and middle finger (use a strap if needed). Draw the knee into the extended leg holding for 2 minutes. Repeat on the left side. Make your way into downward dog, holding for 15 deep breaths.

C
From down dog make your way to a standing forward bend position. Extend your right leg up towards the ceiling for standing splits holding for about 15 deep breaths then move into the left side. Bring both legs down to a stand forward bend to finish feet hips distance apart, letting your head relax down towards the floor for 15 deep breaths.

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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