August 14, 2019 – LVL 1 – Functional Gymnastics

August 14, 2019 – LVL 1 – Functional Gymnastics

WEEK 1: SESSION 1

– PULL-UP
– FLOOR CORE
– HANDSTAND ENDURANCE

Warmup
00:00 – 05:00
——————–

Perform once through:

– TABLE ROCKER x 15
– FLOOR PELVIC TILTS x 10
– PRONE DISLOCATES x 10
– Y TO HANDCUFF x 5

A.

PULL-UP + L-SIT
PULL-UP
06:00 – 35:00
——————–

PAIR ATHLETES INTO SIMILAR HEIGHT.
ATHLETES SET BAR AT STERNUM HEIGHT.

DEMO A1)

A1) – 2 sets, athletes alternating between:

– FLOOR PULL-UP + TUCK x 3
– TABLE WALK x 5m

DEMO A2)

A2) – 3 sets, athletes alternating between:

– FLOOR PULL-UP + ECCENTRIC x 3
*3s UP, 3s HOLD, 3s lower

– PARALETTE SHRUGS x 10

ATHLETES ADJUST BAR TO CHIN HEIGHT.

DEMO A3)

A3) – 1 set for AMRAP, partner spotted:

– BOX PULL-UP 2s UP 2s DOWN each rep
*1 set each athlete, spotted by their partner from behind at the waist.

DEMO A4)

A4) – 3 sets for quality:

– TUCK > L-SIT (REPS) x 15s/LEG

———-
NOTES: If you do not have paralettes, use plates & dumbbells.Scoring: Not Scored

B.

FLOOR CORE
FLOOR CORE
40:00 – 50:00
——————–

DEMO EXERCISES

B) 4 sets, entire group moving together of:

– TUCK > L REPS (FLOOR) x 8 *Maintain tucked pelvis during transitions.
– L HIP RAISES x 8 *Toes over hips, legs squeezed.
– ARCH UP x 8 *Shrug shoulders, arms locked.Scoring: Not Scored

C.

HANDSTAND ENDURANCE
ACCUMULATE 2:00

C1) – 1 set for flexibility:

– THORACIC ROLLER STRETCH x 2:00

C2) – 1 set for awareness:

– INVERTED PELVIC TILT

C3) – ACCUMULATE:

– WALL PLANK x 2:00

Between sets

– PRONE DISLOCATES x 5Scoring: Not Scored

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