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

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 3 of 3: Week 4

A:

 

4X 30 Seconds Bear Climb into Plank and Up

 

A2:

 

4X 30 Seconds of Flying Lunges
(rest 10 seconds after completing both movements)

B:

AMRAP in 12 Minutes:

 

3 Kettlebell Clean on Right Arm
5 Racked Kettlebell Squat on Right Arm
9 Dragon Flags
3 Kettlebell Clean on Left Arm
5 Racked Kettlebell Squat on the Left Arm
9 Dragon Flags

 

C:

 

Max Handstand Hold
2 Attempts For Time or Attempt 2 Freestanding Handstands For Time

 

D:

 

Crescent Lunge Flow

 

1

Start in a comfortable seated pose, finding your breath for five minutes. Practice the deep belly breathing technique, using long inhales and exhales through the nose with the mouth closed.

 

2

Finding downward dog take 5-10 deep breaths. Step your right leg through into a standing crescent lunge pose. Hold this shape for 5 deep breath with arms extended overhead. Rolling shoulders down the back, reach back and make a fist with hands and fold over for 5 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this flow on each side, holding each pose for 5-10 deep breaths.

 

3
Move from Down Dog into Pigeon Pose on right side, holding for 2 minutes and repeating on left side.

 

4

Finish this practice in a seated pose. Find a seated side angle stretch by extending the left leg out and right arm up and over. Repeat the series on the opposite side for 15 breaths.

 

 

 

 

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