July 26, 2019 – LVL 1 – Functional Gymnastics

July 26, 2019 – LVL 1 – Functional Gymnastics

Warm Up

WEEK 3: SESSION 2

-HANGING L-SIT
-PUSH-UP
-TRICEPS

Warmup
00:00 – 08:00
——————–
3 rounds for activation & flexibility:

– OSTRICH WALK x 20m
– FLOOR PELVIC TILTS x 5
– TUCK REPS (FLOOR) x 10

A.

HANGING L-SIT
10:00 – 35:00
——————–

SPLIT ATHLETES INTO PAIRS:

(DEMO A1)

A1) – 2 sets each athlete:

– PASSIVE / ACTIVE HANG x 10 reps
– Y TO HANDCUFF x 8

(DEMO A2)

ATHLETES MOVE ON YOUR CUES

A2) – 4 sets, partner spot from the waist:

– TEMPO LEG LIFT x 3 / side
*1s up, 1s hold, 1s downScoring: Not Scored

B. L-SIT

L-SIT
(DEMO B)

B) – ACCUMULATE 2:00 for quality:

– PARALETTE TUCK SIT
*Toes must stay pointed
– raise the height of paralettes if an athlete needs.

———-
NOTES:

TUCK SIT:

Every time an athlete breaks, they alternate with their partner. Keep going until they both collect 2:00.Scoring: Not Scored

C. PUSH-UP

PUSH-UP
40:00 – 55:00
——————-

ATHLETES MOVE AT SAME TIME
ATHLETES MOVE ON YOUR CUES

(DEMO C1)

C1) – 1 set for positioning:

– SHOULDER ROLLS x 10
– HOLLOW SPACING x 6
– KNEELING CONCENTRIC PUSH-UP x 4
– SCAPULA PUSH UP x 10

ATHLETES SET BAR LOWER THAN LAST WEEK
(LAST WEEK WE SET TO KNEES)
ATHLETES MOVE ON THEIR OWN CUES

(DEMO C2)

C2) – 3 sets, partner alternating between:

– STAGGERED BAR PUSH UP x 8
*controlled reps only

– BAND ASSISTED ARCH-UP HOLD x 45sScoring: Not Scored

D. TRICEPS

TRICEPS
TRICEPS
55:00 – 60:00
——————–

ATHLETES SET BAR AT STERNUM

(DEMO D)

D) – 1 set each athlete:

– BODYWEIGHT SKULLCRUSHER x 15-20Scoring: Not Scored

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