August 9, 2019 – LVL 1 – Functional Gymnastics

August 9, 2019 – LVL 1 – Functional Gymnastics

Warm Up

WEEK 6: SESSION 2

– CHEST-TO-BAR
– ACCESSORY STRENGTH
– HANDSTAND

WARM-UP

00:00 – 06:00
——————–

2 sets for activation:

– FLOOR PELVIC TILTS x 8
– PRONE EXTENSIONS x 8
– SEATED PIKE LEG LIFT x 12

A.

CHEST-TO-BAR
08:00 – 25:00
——————–

SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT.

ATHLETES SET BAR AT STERNUM HEIGHT.

A1) – 2 sets each, partner alternating between:

– CHEST-TO-BAR HOLD x 30s
– ALT DEADBUG REPS x 30s

ATHLETES SET BAR AT EYE LEVEL.
ATHLETES SET BOX AT 20".

A2) – 3 sets each, partner spot from the waist:

– CHEST-TO-BAR BOX CHIN-UP x 6
3s UP
3s HOLD chest on the bar each rep.Scoring: Not Scored

B. ACCESSORY STRENGTH

ACCESSORY STRENGTH
30:00 – 40:00
——————–

KEEP ATHLETES IN PAIRS OF SAME HEIGHT.

3 sets each athletes, alternating between:

– BOX ASSISTED PRESS DOWNS x 10
– BAND ASSISTED ARCH UP (HOLD) x 30sScoring: Not Scored

C. HANDSTAND

HANDSTAND
45:00 – 60:00
——————–

KEEP ATHLETES IN PAIRS OF SAME HEIGHT.

ATHLETES MOVE ON YOUR CUES:

C1) – 1 set for positions:

– INVERTED PELVIC TILTS x 10

ATHLETES SET FINGER TIPS NEXT TO ANKLES

C2) – 2 sets partner alternating:

– SPLIT HS HOLD x 20-30s
*L leg
– SPLIT HS HOLD x 20-30s *R legScoring: Not Scored

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