June 21, 2019 – LVL 1 – Functional Gymnastics

June 21, 2019 – LVL 1 – Functional Gymnastics

A.

WARM UP
00:00 – 06:00
——————–
2 sets activating the long tight body:

– FLOOR PELVIC TILTS x 10
– DEADBUG x 5
– ARCH UP x 5
*Hold each rep for 3s – shrug & stretch.Scoring: Not Scored

B.

TOES-TO-BAR 1
10:00 – 30:00
——————–

SPLIT ATHLETES INTO PAIRS

B) – 2 sets, partner assist from the waist:

– HANGING DEPRESSION x 6
*15s hold on the last repScoring: Not Scored

C.

TOES-TO-BAR 2
KEEP ATHLETES IN PAIRS

COACH ATHLETES BETWEEN SETS
ATHLETES IMPROVE QUALITY OF EACH SET.

(DEMO C)

C) – 3 sets, alternating each athlete:

– BEAT SWING x 8
*It will probably take 3 sets to get athletes looking how you want them to look. Scoring: Not Scored

D.

TOES-TO-BAR 3
(DEMO D)

D) – 5 sets each athlete:

– STRAIGHT LEG TTB COMPLEX:

– BEAT SWING x 3
– BEAT SWING STRAIGHT LEG LIFT x 3
– BEAT SWING TOES-TO-BAR x 3Scoring: Not Scored

E.

ISOMETRICS
35:00 – 50:00
——————–

KEEP ATHLETES IN PAIRS

3 sets, partner spotted from the waist:

– CHIN OVER BAR HOLD (BAND) x 30s
*Legs squeezed in front of the bar
*Shoulders pulled down hard
*Abs squeezed

– KNEELING PLATE HSPU HOLD x 30s
*Press armpit to hip
*Head in front of hands
*Elbows over wrist

– STANDING STATIC PIKE STRETCH x 60s

rest 30s between exercises & setsScoring: Not Scored

F.

FLOOR CORE
54:00 – 60:00
——————–

ATHLETES MOVE AT SAME TIME

EMOM x 6

– V COMPRESSION REPS x 5
*Constantly squeezed legs and abs
*Keep knees close to chinScoring: Not Scored

G.

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