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

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.