3 Days a Week // Sept. 2022: Handstand Specialization Phase
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Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 8-10 reps(/side)
Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Standing Overhead Press (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps
Goblet Squat (Kettlebell) (version 1)
Back Squat (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps/side
Low Lunge Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Pull-Down (Band) (substitution)
B2. 2-3 sets of 10-12 reps
Reverse Hyperextension (Bench) (version 1)
Feet-Elevated Hamstring Bridge (substitution)
C1. 2-3 sets of 6-8 reps/side
C2. 2-3 sets of 8-10 reps/side
D1. 2-3 sets of :20-:30
D2. 2-3 sets of :20-:30
day 2
A1. 2-3 sets of 6-8 reps
A2. 2-3 sets of 10-12 reps
B1. 2-3 sets of 8-10 reps
Goblet Wide-Legged Good Morning (Kettlebell) (version 1)
Wide-Legged Good Morning (Barbell) (version 2)
B2. 2-3 sets of 4-6 reps/side
C1. 2-3 sets of 8-10 reps(/side)
Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)
Glute Bridge Floor Press (Barbell) (version 2)
C2. 2-3 sets of 6-8 reps/side
D1. 2-3 sets of 8-10 reps
Bear to Down Dog (version 1)
Bear to Down Dog (Band) (version 2)
Feet-Elevated Bear to Down Dog (Bench) (version 3)
D2. 2-3 sets of 8-10 reps
Supine Pullover (Kettlebell) (version 1)
Hollow Body Pullover (Kettlebell) (version 2)
day 3
A1. 2-3 sets of 10-12 reps
A2. 2-3 sets of 8-10 reps
B1. 2-3 sets of 8-10 reps
Hamstring Bridge Slide w/ Reach (Blanket) (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (version 2)
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of :20-:30
Supine Hollow Body Hold (version 1)
Supine Hollow Body Rock (version 2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk