February 5, 2020 – COASTAL GYMNASTICS – LEVEL 1

February 5, 2020 – COASTAL GYMNASTICS – LEVEL 1

– PUSH-UP
– L-SIT
– HOLLOW ARCH

00:00 – 06:00
——————–

2 rounds of:

– PRONE EXTENSIONS x 10
– INTERNAL ROTATIONS IN SQUAT x 10 / side
– PISTOL LEG LIFTS x 10 / side

A. PUSH-UP

07:00 – 10:00
——————–

A1) – 2 rounds for position & activation:

– SHOULDER ROLLS x 8
*elbow over wrist

– SCAPULA PUSH UP x 8

No rest between exercises or sets

20:00 – 35:00
——————–

A2) – 4 sets of:

– PUSH UP x 6-8
2s pause – bottom

– 1 ARM DUMBBELL ROW x 12-15

rest 30s between movements
rest 60s between sets

————
SCALES:

A2) – BAR PUSH UP x 6-8
*bar set as low as possibleScoring: Not Scored

B. L-SIT

27:00 – 32:00
——————–

B1) – 2 rounds for positionin & compression

– FLOOR PELVIC TILTS x 5
– V COMPRESSION REPS x 5
– TUCK REPS x 5

35:00 – 50:00
——————–

B2) – 5 sets of:

– SINGLE LEG HANGING L-SIT x 15s / side

Rest 30s between exercises
Rest 60s between setsScoring: Not Scored

C. HOLLOW / ARCH

55:00 – 60:00
——————–

5 sets of:

– DEADBUG REPS x 30s
– BANDED ARCH UP HOLD x 30s

No rest between exercises or setsScoring: Not Scored

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