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

Some strong work around the trunk and legs as you build up to some handstand holds.

Day 3 of 3: Week 4


4X 30 Seconds Bear Climb into Plank and Up


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


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


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


Crescent Lunge Flow


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.


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.

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


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.