August 16, 2019 – LVL 1 – Functional Gymnastics

August 16, 2019 – LVL 1 – Functional Gymnastics

WEEK 1: SESSION 2

– PUSH-UP STRENGTH
– TOES-TO-BAR STRENGTH
– CONDITIONING

Warmup

00:00 – 06:00
——————–
2 sets of:

– OSTRICH WALK x 10m
– SKYREACHER x 5/side
– SCAPULA PUSH UP x 10

A.

PUSH-UP STRENGTH
10:00 – 25:00
——————-

ATHLETES MOVE AT SAME TIME:

ATHLETES MOVE ON YOUR CUES.

3 sets of:

– +5kg (KNEELING) PUSH UP x 5

5s hold top
2s pause halfway down
2s pause chest next to the floor

*Cue athletes to protract in the top hold.
*Cue athletes to retract as they descend.

– BANDED ABMAT ARCH-UP (REPS) x 6
3s hold each rep.

*Place an ab mat under each athletes stomach.Scoring: Not Scored

B.

TOES-TO-BAR STRENGTH
30:00 – 35:00
——————–

ATHLETES HOLD AT SAME TIME

B1) – 2 sets for flexibility:

– ASSISTED FRONT SPLIT HOLD x 60s – L
– ASSISTED FRONT SPLIT HOLD x 60s – R

40:00 – 50:00
——————–

PAIR ATHLETES

ATHLETES MOVE ON YOUR CUES

B2) – 4 sets, alternating with partner:

– HANGING TUCK > L-SIT REPS x 5
*Partner spotScoring: Not Scored

C.

CONDITIONING
55:00 – 60:00
——————–

ATHLETES MOVE AT SAME TIME

C1) – 1 set of:

– HOLLOW TUCK EXTENSION (HOLD)
*Get every athlete holding a straight leg.

C2) – 3 sets / side of:

– HOLLOW TUCK EXTENSION (REPS) x 8
*3s hold, slow transitions

rest 60s betweenScoring: Not Scored

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