July 21, 2019 – LVL 1 – Functional Gymnastics

July 21, 2019 – LVL 1 – Functional Gymnastics

A.

WARM UP
Warmup

00:00 – 05:00
——————–
1 set, activating positions:

– OSTRICH WALKS
– Y TO HANDCUFF
– SINGLE LEG PIKE LIFT x 10
– PARTNER ASSISTED OH STRETCH x 30s
– PARTNER ASSISTED STRAIGHT ARM LAT ACTIVATIONScoring: Not Scored

B. TTB SKILL

TTB SKILL
TTB SKILL
07:00 – 25:00
——————–

SPLIT ATHLETES INTO PAIRS
SET BAR TO STERNUM HEIGHT

A1) – 2 sets for activation:

– WIDE GRIP SCAPULAR SHRUGS x 8
*full range

A2) – 2 sets, partner spotted from the feet:

– TUCK FRONT LEVER HOLD x 20s
*shin to bar

A3) – 1 set to activate correct positions:

– ISOMETRIC BEAT SWING HOLD x 3
*2s hold in each postion
*Cue shoulder in front/shoulders behind

A4) – 3 sets for quality positions:

– STRAIGHT LEG TOES-TO-BAR
*Set 1 – Beat Swing x 10
*Set 2 – Half TTB x 6
*Set 3 – TTB x 4Scoring: Not Scored

C. L-SIT

L-SIT
L-SIT
28:00 – 45:00
——————–

SPLIT ATHLETES INTO PAIRS

B1) – 2 set for activation:

– PARALETTE SHRUGS x 10

– PIKE LEG LIFTS x 20

SPLIT ATHLETES INTO PAIRS

B2) – 4 sets, spotted from heels:

– SINGLE LEG L-SIT HOLD x 15s
*leg straight, toe pointedScoring: Not Scored

D. TTB STRENGTH

TTB STRENGTH
50:00 – 60:00
——————–

SPLIT ATHLETES INTO PAIRS

D1) – 1 set of:

– HANG SINGLE LEG V-UP (hold) x 10s/leg
*Get every athlete holding a straight leg.

D2) – 3 sets, partner spotted from the feet:

– HANG TUCK > L-SIT (reps) x 5

D3) – 3 sets:

– OSTRICH WALK x 5m
– SINGLE LEG V-UP x 15/sideScoring: Not Scored

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