The Handstand Builder For Ladies: Day 1/3, Week 9 – Fitness Workouts, Nutrition Tips, Supplements

The Handstand Builder For Ladies: Day 1/3, Week 9

These exercises are focused at both newbie, intermediate, or superior practioners. Simply alter weights so as to full all actions with good kind. For the subsequent 12 weeks we’ll experiment with completely different modalities to construct higher physique energy to help 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’ll find yourself with some yoga talent constructing or flows. These are there to supply each restoration post-workout, and so as to add flexibility and energy for continued progress.


As we go alongside, we’ll add motion movies and construct up a library for future reference. Simply go at your personal tempo. Use these exercises as a means to enhance your personal skills to change and adapt programming to your particular wants.




10 Burpees 20 Kettlebell Overhead Squats 10 Burpees 20 Kettlebell Swings 10 Burpees 20 Kettlebell Overhead Squats 10 Burpees 20 Kettlebell Swings



Tabata Mash Up ½ Turkish Get Up Plank Maintain




Calming Hamstring Vinyasa


Lengthy Holding Downward Canine

Discover downward canine by inserting your arms shoulder width and toes hip width aside. Start to wrap your shoulder blades round towards your armpits. Keep right here for 2-3 minutes listening to your breath and holding downward canine.



Lunge into Hamstring Opener

From downward canine pose prolong your proper leg again behind you and swing it by means of to a deep lunge pose. Keep within the pose for 5-10 deep breaths. Subsequent transfer right into a deep hamstring opener by straightening the entrance leg proper leg.


Drop the top down in direction of the entrance proper knee and loosen up the top and neck. Really feel a deep opening within the hamstring and glutes as you deepen your breath, holding for 5-10 breaths. Come again to down canine and repeat on the left facet. Relying in your power stage you’ll be able to repeat this collection 3-5 spherical on every sides.




Upward Canine Vinyasa

Begin by mendacity in your stomach and start to stretch your legs again, inserting the tops of your toes on the ground. As you inhale press your arms firmly into the ground, straighten your arms, and carry your torso.


Attempt to press the tailbone towards the pubis and and gently agency the buttocks. As you absorb every inhale carry by means of the highest of the sternum and really feel the guts open. Maintain right here for 5-10 breaths. Repeat the pose for five rounds.



Lengthy Holding Seated Ahead Bend

Come to a seated ahead bend with the legs prolonged out in entrance of the physique. Gently fold over right into a ahead bend as you lengthen and prolong with every breath. Shut your eyes and maintain for five minutes.