The Handstand Builder For Ladies: Day 1/3, Week 11 – Fitness Workouts, Nutrition Tips, Supplements

The Handstand Builder For Ladies: Day 1/3, Week 11

These exercises are focused at both newbie, intermediate, or superior practioners. Simply modify weights to be able to full all actions with good type. For the following 12 weeks we are going to experiment with completely different modalities to construct higher physique energy to assist within the improvement of the handstand, important for core energy, higher physique energy, and stability.


If you wish to discover Day 1 of Week 1 of this exercise go right here.


There are 3 exercises per week. The variety of units is outdoors of the bracket, and the variety of reps indicated inside with an "x" previous. For instance, 5(x5) means 5 units of 5 reps. On the finish of every exercise we are going to find yourself with some yoga ability constructing or flows. These are there to offer each restoration post-workout, and so as to add flexibility and energy for continued progress.


As we go alongside, we are going to add motion movies and construct up a library for future reference. Simply go at your individual tempo. Use these exercises as a approach to enhance your individual talents to change and adapt programming to your particular wants.


Day 1 of three: Week 11



3 Rounds 1 Minute of Kettlebell Excessive Pulls (alternating arms as wanted) 1 Minute of Field Leap 1 Minutes of Kettlebell Strict Press (alternating arms as wanted) 1 Minute Row 1 Minute V Up/ or Sit Up 1 Minute Relaxation




Pistol Ability Work




2 Minutes Facet Plank on Proper and Left Facet






Deep Lateral Twisting Pose

From a seated place, bend your proper knee and convey it again behind you, with you left leg prolonged out straight. Sq. your torso over the prolonged left leg, and start bend ahead bend over the left leg. Open the center heart as you inhale and as you exhale go a bit deeper within the pose. Ultimately, you’ll carry the center heart and head down towards the prolonged left leg. On every inhale prolong by way of the backbone, and on every exhale deepen the ahead bend. Subsequent try to succeed in beneath the physique and seize the foot of the best leg so as to add the deep twist. Keep within the pose for 10-15 deep breaths and repeat the pose on the alternative aspect.

Yogi’s Ideas:
For learners: Use a blanket to sit down on if the hips are tight. If in case you have poor flexibility add a strap to assist in grabbing your prolonged foot. For extra superior yogis, clasp your palms beneath the only of the prolonged foot and fold in deeper.

Advantages of Deep Lateral Twisting Pose:


  • Calms the mind and helps relieve fatigue and delicate complications.
  • Detoxes the physique by bettering digestion and elimination.
  • Stretches the aspect waist, backbone, shoulders, hamstrings, hips and groins.