July 12, 2019 – LVL 1 – Functional Gymnastics

July 12, 2019 – LVL 1 – Functional Gymnastics

WEEK 1: SESSION 2

– RINGS / PUSH UP
*Ring dip support
*Negative Pushup

– TTB / OVERHEAD
*Hanging leg lift
*Pike Sit DB HOld

Warmup

00:00 – 04:00
——————–
1 set, activating positions:

– PARALETTE SHRUGS x 10
– SINGLE LEG TUCK > L REPS x 5 / side

– SCAPULA PUSH UP x 10

A.

RINGS
07:00 – 35:00
——————–

SPLIT ATHLETES INTO GROUPS OF 3
ATHLETES SET TOP OF RINGS BELOW THE HIP

(DEMO A)

A) – 3 sets, partner spotted from the waist:

– ASSISTED RING SUPPORT x 30s

– SEATED PIKE LEG LIFT x 30sScoring: Not Scored

B.

PUSH-UP 1
ATHLETES MOVE AT SAME TIME
ATHLETES MOVE ON YOUR CUES

(DEMO B)

B) – 1 set to activate correct positions:

– SHOULDER ROLLS x 5
– KNEELING CONCENTRIC PUSH-UP x 5
*Hold the top position for 3s each rep.
Scoring: Not Scored

C.

PUSH-UP 2
(DEMO C)

C) – 3 sets for quality positions:

– 5s PUSH UP NEGATIVE + 5s HOLD x 8

– L HIP RAISES x 60sScoring: Not Scored

D.

TTB / OH 1
40:00 – 60:00
——————–

ATHLETES MOVE AT SAME TIME
ATHLETES MOVE ON YOUR CUES

(DEMO D)

D) – 2 sets to activate the hollow:

– WALL PELVIC TILTS x 5
– PASSIVE / ACTIVE HANG x 30s
Scoring: Not Scored

E.

TTB / OH 2
SPLIT ATHLETES INTO GROUPS OF 3

(DEMO E)

E) – 3 sets, spotted from heels, pelvis tucked.

– TEMPO HANGING LEG LIFT x 3
3s up
3s L hold
3s down

– 90 DEGREE L-SIT DB PRESS HOLD x 30s

– SEAL POSE X 30sScoring: Not Scored

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