March 20, 2020 – COASTAL GYMNASTICS – LEVEL 1

March 20, 2020 – COASTAL GYMNASTICS – LEVEL 1

– PISTOLS
– FLOOR CORE
– MIDDLE SPLITS

00:00 – 04:00
——————–

2 rounds of:

– WALKOUT x 10
– INT ROTATION IN SQUAT x 5 / side
– PIGEON REPS x 10 / side

A. PISTOL SQUATS

A1) – 3 rounds of:

– ATG SPLIT SQUAT x 3 reps
*5s hold each rep

– CALF RAISE x 10

– TOE RAISE x 10

A2) – 3 sets of:

– PISTOL SQUAT "IN n OUT" x 6 / side
*hold each rep for 3s

Rest 60s between setsScoring: Not Scored

B. FLOOR CORE

4 sets:

– L > TUCK x 8
– L HIP RAISE x 20s
– SCISSOR REPS x 8
– ARCH UP x 8Scoring: Not Scored

C. MIDDLE SPLITS

C1) – 1 set of EACH

– 90/90 reps x 10 each direction
– PIRIFORMIS x 60s/side
– ROCKING PIKE x 10r + 60s
– FROG STRETCH x 10r + 60s
– HALF SPLIT x 10r + 60s

C2) – 2 sets

– HORSE STANCE x 10r + 60s hold
– SQUAT TO PIKE x 5 reps

C3) – 3 sets

– MIDDLE SPLIT x 60s
*15s active, 15s passive x 2Scoring: Not Scored

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