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

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

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 2 of 3: Week 3

A1:

 

3 Rounds
1 Minute of Superman
1 Minute of Flying Lunges
1 Minute of Rest

 

 

B:

 

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.

 

C:

 

Max Wall Handstand Hold (one attempt)

 

D:

 

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.

 

Workouts, The Handstand Builder For Women, yoga, strength and conditioning, dumbbell, Kettlebell, bodyweight

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.

 

Workouts, The Handstand Builder For Women, yoga, strength and conditioning, dumbbell, Kettlebell, bodyweight

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