The Handstand Builder For Girls: Day 3/3, Week 12 –

The Handstand Builder For Girls: Day 3/3, Week 12

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These exercises are focused at both newbie, intermediate, or superior practioners. Simply alter weights in an effort to full all actions with good type. For the subsequent 12 weeks we are going to experiment with totally different modalities to construct higher physique power to help within the improvement of the handstand, important for core power, higher physique power, and steadiness.


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 talent constructing or flows. These are there to offer each restoration post-workout, and so as to add flexibility and power 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 manner to enhance your individual skills to switch and adapt programming to your particular wants.

Day 3 of three: Week 12



Pistol Observe or 1 Legged Field Squat

(Purpose for at the very least 15-20 on every leg)




AMRAP in 15 Minutes

6 Kettlebell Push Press

9 Push Ups

12 Air Squats




5×5 Overhead Pull Over Sit Up

5×5 Deck Squat Sit up




Wall Splits Observe (alternate between the suitable and the left leg, attempt to maintain for 30 seconds minimal on every leg for two rounds)



Congratulations! You’ve reached the top of this 12-week program. When you have caught with this system all through, you’ll discover the development in your handstand follow. From right here, in relation to hanstands, you may look ahead to trying free type handstands as the subsequent logical leap in talent constructing. However to this point, it’s like driving a motorbike, after you have mastered the handstand, it stays with you.



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