The Handstand Builder For Women: Day 3/3, Week 5

Steadily building on the last 5 weeks of workouts, you get to practice some extended handstand holds on this day.

Day 3 of 3: Week 5

A:

Accumulate 2 Minutes of Wall Supported Handstand Holds

B:

For Time:

10-9-8-7-6-5-4-3-2-1- 1 Arm Clean, Press, and Overhead Squat with Kettlebell (alternating arms for each rep set)
1-2-3-4-5-6-7-8-9-10 – Pull Ups

C:

For Time:

35 V-Ups (start on your back in a supine position, bring your upper and lower body up at the same time like a sit up, touch your hand to your toes with extended legs for each rep)

D:

Child’s Pose Slow Flow

Centering

Find a comfortable seated pose, closing your eyes. Take 5 minutes to center yourself with deep breathing.

Child’s Pose Flow
Start in child’s pose with your knees together and take 10 breaths, calming the mind. Stay in child’s pose and bring your knees out as wide as your yoga mat. Press back into toes and extend arms in front of body taking 10 breaths. Crawl hands and arms to right edge of mat for 5 deep breaths, and repeat on left side stretching through side waist area. Finish in center, bringing knees together for final 5 breaths.

Extended child's pose

Child’s Pose to Down Dog

Begin to flow with the breath moving back and forth between child’s pose and downward dog for 10 rounds finishing in child’s pose. Come to a seated forward bend with legs extended out in front of the body arms and body draping over legs. Find a comfortable pose, lengthening and extending in the forward bend with each breath. Close our eyes and hold for 3-5 minutes.