November 23, 2018 – Gymnastics Strength

November 23, 2018 – Gymnastics Strength

Level 1

Warm Up

Warm Up
3 RF Quality
30M Doubble KB OH WaLK
30M CROSS WALK
20S FLR
3-4 sets

A. HS Shoudler Stability Work

HS Shoudler Stability Work
10 Wall Facing HS Shoulder taps
+
10 Thigh Taps
+
10s Hold
Scoring: Not Scored

Level 1
3-4 rounds for perfection:
10 Alternating Plank Shoulder Taps
+
10 Alternating Plank Thigh Taps
+
10 Plank Shoulder Shrugs

Rest as needed to maintain perfect reps. Keep head between arms, glutes squeezed, and feet together. Body should remain hollow.

Level 2
3-4 rounds for perfection:
1 Wall Walk
+
10 Modified Wall Facing Handstand Shoulder Taps
+
10 Modified Wall Facing Handstand Thigh Taps
+
10 sec Wall Facing Handstand Hollow Hold

Level 3

3-4 rounds for perfection:
1 Wall Walk
+
10 Wall Facing Handstand Alternating Shoulder Taps
+
10 Wall Facing Alternating Handstand Thigh Taps
+
10 sec Wall Facing Hollow Handstand Hold

Rest as needed to maintain perfect reps. Keep head between arms, glutes squeezed, and feet together. Body should remain hollow.Complete 30s Elevated seal between each attempt

B. Alternating Sets: Banded Strict Press, Back Extension

3 sets, starting a set every 75 seconds, of:
B1. 6-8 Banded Strict Presses @ Max LoadB2. 6-8 Back Extensions (2022 tempo)

C. Side Star Plank Hold 3 x 20-30 Seconds

Side Star Plank Hold
– 3 sets of for 20-30 seconds
Rest as needed

D. Seated Dumbbell Arnold Press 3 x 6-8

Seated Dumbbell Arnold Press (20X1 tempo)
– 3 sets of 6-8 reps @ Max Load
Rest as needed

E. Plate Front Raise 3 x 10-12

Plate Front Raise (3030 tempo)
– 3 sets of 10-12 reps
Rest as needed

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