February 12, 2020 – COASTAL GYMNASTICS – LEVEL 1

February 12, 2020 – COASTAL GYMNASTICS – LEVEL 1

– PULL-UP
– HANDSTAND

WARM-UP

2 rounds of:

– TABLE ROCKER x 10
– 1 ARM TABLE REACHER x 5 / side
– FROG STEPS x 12

A. PULL-UP

A1) – 2 sets, performed slowly:

– FLOOR PULL-UP x 5
15s chin over bar hold after 5th rep

*draw shoulders down as far as you can

– TUCK HOLD x 40s
*squeeze knees to chin

Rest 60s between sets

A2) – 4 sets, stretch / squeeze scapula:

– RING ROW x 7
2s hold – top.
3s down

– ARCH UP x 10

Rest 20s between exercises
Rest 60-90s between setsScoring: Not Scored

B. HANDSTAND

B1) – 1 set for mobility

– WALL SLIDES x 10
– SIDE LYING LAT STRETCH x 60s / side
– OH LAT STRETCH (TUCK) x 90s
– WALL SLIDES x 10

B2) – 2 sets each:

– PRONE HS PRESS
10s on, 10s off x 3

3 rounds for maximum activation

– BOX HS KNEELING x 10s
– BOX HS STANDING x 20s

– WALL FACING HS x 30s

– COBRA LEG CURLS x 60s

Rest 15-20s between exercises
Rest 30s between setsScoring: Not Scored

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