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


These workouts are targeted at either beginner, intermediate, or advanced practioners. Just adjust weights so that you can complete all movements with good form. For the next 12 weeks we will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.


If you want to find Day 1 of Week 1 of this workout go here.


There are 3 workouts per week. The number of sets is outside of the bracket, and the number of reps indicated within with an “x” preceding. For example, 5(x5) means 5 sets of 5 reps. At the end of each workout we will end up with some yoga skill building or flows. These are there to provide both restoration post-workout, and to add flexibility and strength for continued progress.


As we go along, we will add movement videos and build up a library for future reference. Just go at your own pace. Use these workouts as a way to improve your own abilities to modify and adapt programming to your specific needs.


Day 1 of 3: Week 11



3 Rounds

1 Minute of Kettlebell High Pulls (alternating arms as needed)

1 Minute of Box Jump

1 Minutes of Kettlebell Strict Press (alternating arms as needed)

1 Minute Row

1 Minute V Up/ or Sit Up

1 Minute Rest




Pistol Skill Work




2 Minutes Side Plank on Right and Left Side