May 24, 2019 – Functional Gymnastics

May 24, 2019 – Functional Gymnastics

A.

WARM UP
00:00 – 05:00
——————–
Perform once through:

– TABLE ROCKER x 15
– PLANK PELVIC TILTS x 10
– Y TO HANDCUFF x 5
– PRONE SCAP LIFT OFF x 3
– WRIST PAILs/RAILsScoring: Not Scored

B. PUSH UP 1

PUSH UP 1
06:00 – 35:00
——————–
PAIR ATHLETES.
High Box > Low Box

DEMO B)

B) – 2-4 sets, athletes alternating between:
– Find Box Height x 2 @3231Scoring: Not Scored

C. PUSH UP 2

PUSH UP 2
BOX @ MODERATE HEIGHT

DEMO C)

C) – 3 sets, athletes alternating between:

C1) Box Push Up @ Moderate Height x 5
3s down, 2s hold, 3s raise, 1s hold

C2) R. CHINESE PLANK PELVIS TUCK x 10Scoring: Not Scored

D. PUSH UP 3

PUSH UP 3
BOX @ MODERATE TOUGH HEIGHT

DEMO D)

D) – 1 set for AMRAP, partner spotted:

– BOX PUSH UP @ TOUGH HEIGHT 2s UP 2s DOWN each rep

*1 set each athlete, spotted by their partner from behind at the waist.Scoring: Not Scored

E. WALL PLANK

WALL PLANK
DEMO E)

E) – ACCUMULATE 2:00: WALL PLANK

– Arms Locked, Shoulders Active, Tailbone Tucked, Toes Pointed – 30s on 30s offScoring: Not Scored

F. FLOOR CORE

FLOOR CORE
40:00 – 50:00
——————–
DEMO EXERCISES

4 sets, the entire group moving together of:

– TOE TO CEILING x 8 *Maintain control and tucked pelvis

– ALTERNATING SCISSOR x 8 *Toes over hips, legs squeezed.

– SIDE PLANK ARCH UP x 8 *Protract shoulders, arms locked.
alternate sides each roundScoring: Not Scored

G.

Hanging Knee Tuck
DEMO G)

– HANGING KNEE TUCK x 6

-Start with legs extended, tuck hip, retract scap, tuck hold, resetScoring: Not Scored

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