June 14, 2019 – LVL 1 – Functional Gymnastics

June 14, 2019 – LVL 1 – Functional Gymnastics

A. WARM UP

WARM UP
00:00 – 05:00
——————–
ATHLETES MOVE AT THE SAME TIME:

2 sets, not for time of:

– SKYREACHER (REPS) x 6 / side
– PRONE EXTENSIONS x 6Scoring: Not Scored

B. PUSH UP 1

PUSH UP 1
08:00 – 35:00
——————-

ATHLETES MOVE AT SAME TIME

ATHLETES MOVE ON YOUR CUES

(DEMO B)

B) – 1 set of:

– SHOULDER ROLLS x 8
– FLOOR PELVIC TILTS x 10
*This will be what you cue on the next exercise.Scoring: Not Scored

C. PUSH UP 2

PUSH UP 2
(DEMO C)

C) – 2 sets of:

– HOLLOW SPACING x 4
*Your athletes will not "get" this on the first set
and will need at least 2 rounds of practice.Scoring: Not Scored

D. PUSH UP 3

PUSH UP 3
(DEMO D)

D) – 2 sets of:

– KNEELING PUSH UP (CONCENTRIC ONLY) x 5
*Make any corrections after the first set.Scoring: Not Scored

E. PUSH UP 4

PUSH UP 4
SPLIT ATHLETES INTO PAIRS

E) – 3 sets each, partner alternating between:

– PUSH UP x 8
*4s Negative each rep

– L HIP RAISES x 18

*Coach any major breakdowns between sets.
*Regress athletes back to KNEELING if needed.Scoring: Not Scored

F. TOES TO BAR 1

TOES TO BAR 1
40:00 – 60:00
——————–

KEEP ATHLETES IN PAIRS.

(DEMO F)

F) – 3 sets each, partner alternating between:

– SEATED HAMSTRING STRETCH x 40s
– SEATED PIKE LEG LIFTS x 40sScoring: Not Scored

G.

TOES TO BAR 2
ATHLETES ARE PARTNERED UP AND PROVIDE TARGET

ATHLETES MOVE AT SAME TIME

ATHLETES MOVE ON YOUR CUES

(DEMO G)

G) – 3 sets, coaching the BEAT SWING:

(SET 1) – BEAT SWING x 10
(SET 2) – BEAT SWING LEG LIFT x 5
(SET 3) – BEAT SWING TOES-TO-BAR x 3Scoring: Not Scored

H. TOES TO BAR 3

TOES TO BAR 3
(DEMO H)

– 5 sets, partner alternating between:

– BEAT SWING x 3
– BEAT SWING LEG LIFT x 3
– BEAT SWING TOES-TO-BAR x 3

*Straight legs throughout.

rest exactly 20s between setsScoring: Not Scored

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