March 6, 2020 – COASTAL GYMNASTICS – LEVEL 1

March 6, 2020 – COASTAL GYMNASTICS – LEVEL 1

– PULL-UP
– HANDSTANDS

00:00 – 06:00
——————–

2 rounds of:

– PIGEON REPS x 10 / side
– TEDDY BEAR TO PIKE x 10
– OVERHEAD WALKING LUNGE x 20 steps

A. PULL-UP

A1) – 2 sets for retraction strength:

– ELEVATED TABLE HOLD x 40s
– RING ROW HOLD x 40s
*keep pelvis tucked, core engaged.

No rest between exercises
Rest 2:00 between sets

A2) – 3 sets performed slowly:

– BOX CHIN-UP x 3
3-5s down

L-SIT DB PRESS x 10
*3s lower, 2 s hold

Rest 2:00 between sets

A3) – 5 sets of:

– 10s PULL UP NEGATIVE x 1
*start with a 2s chin over bar hold

Rest 60s between exercises and sets
Scoring: Not Scored

B. HANDSTAND

B1) – ACCUMULATE 2:30 TOTAL TIME:

– WEIGHTED LAT STRETCH
*externally rotate shoulders.

B2) – ACCUMULATE 2:30 TOTAL TIME:

– PRONE HS PRESS
*externally rotate shoulders

B3) – ACCUMULATE 1:00 TOTAL TIME:

– BOX HS (STANDING)
*shoulders (and ideally hips) over palms.

B4) – 1 set

– SPLIT KICK-UP x 10

B5) – 5 sets

– FREESTANDING KICK-UP + HOLD x 15sScoring: Not Scored

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