June 28, 2019 – LVL 1 – Functional Gymnastics

June 28, 2019 – LVL 1 – Functional Gymnastics

A.

WARM UP
00:00 – 06:00
——————–

SPLIT ATHLETES INTO PAIRS

– 2 sets for activation of:

– PARALETTE SHRUGS x 10
– TUCK HOLD x 30sScoring: Not Scored

B.

PARALETTES
SPLIT ATHLETES INTO GROUPS OF 3

B) – 4 sets each athlete:

– (TUCK) HOLLOW ROCK x 21
*Broken into 3 sets of 7.

– SINGLE LEG L-SIT x 15s / side

– BAND ASSISTED ARCH UP (HOLD x 30s)Scoring: Not Scored

C.

HANDSTAND 1
HANDSTAND
25:00 – 50:00
——————–

C) – 1 set for flexibility:

– LAT STRETCH (FLOOR) x 2:00 / sideScoring: Not Scored

D.

HANDSTAND 2
D) – 1 set each athlete:

– TABLE HOLD x 45s
– WALL PLANK x 45s
*Push actively through shoulders!Scoring: Not Scored

E.

HANDSTAND 3
E) – 3 sets each athlete, spot from the hips:

– SPLIT HANDSTAND HOLD x 15s – L
– SPLIT HANDSTAND HOLD x 15s – RScoring: Not Scored

F.

HANDSTAND 4
F) – 3 sets each athlete:

– HS HEEL PULL x 20s

– SUPINE SNOW ANGEL x 20s

rest 20s between exercises

———–
NOTES:

HS HEEL PULL

SCALE – WALL PLANKScoring: Not Scored

G.

FLOOR CORE
FLOOR CORE
55:00 – 60:00
——————–

5 sets of:

V COMPRESSION x 4
3s hold each position.

rest 20s between setsScoring: Not Scored

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