November 6, 2019 – LVL 1 – Functional Gymnastics

November 6, 2019 – LVL 1 – Functional Gymnastics

Warm Up

– HS STRENGTH
– ROWS
– CONDITIONING

Warm-up

00:00 – 06:00
——————–

2 rounds of:

– STANDING GOOD MORNING x 10
– 1 ARM TABLE REPS x 5 / side
*Externally rotate
– REVERSE GRIP PLANK x 30s / WRIST PREP x 60s

A. HANDSTAND STRENGTH

HANDSTAND STRENGTH
HS STRENGTH

08:00 – 14:00
——————–

A1) – 2 sets for HS prep & activation:

– WALL PLANK PELVIC TILTS x 8
*Shrug hard

– PRONE HS PRESS x 30s
*Tuck pelvis, squeeze legs!

16:00 – 18:00
——————-

A2) – COLLECT 60s of:

– WALL PLANK
*Squeeze legs!

1-2 sets

20:00 – 31:00
——————–

A3) – EVERY 2:00 x 4 sets (8:00):

– BOX WALKOUT x 5
*Hold the HS for 3s each rep.

– HOLLOW HOLD x 20sScoring: Not Scored

B. ROWS

ROWS
33:00 – 43:00
——————–

B1) – 4 sets, stretching + squeeeze Lat's:

– +5kg RING ROW x 6
3s up
3s down

*Be as horizontal as you can with good form

– +2.5kg PIKE LEG LIFT (HOLD) x 20s
*Hold weight on shins

45:00 – 48:00
——————–

B2) – 2 sets of:

– +5kg HANGING DEPRESSION x 9
*Stretch & squeeze outside of the shoulder

– BOX DIP HOLD x 20s
*As low as you can hold a straight line.

50:00 – 55:00
——————–

B3) – COLLECT 12 REPS:

– SNOW ANGEL + BACK BENDScoring: Not Scored

C. CORE CONDITIONING

CORE CONDITIONING
CONDITIONING

58:00 – 65:00
——————–

DEADBUG LADDER:

– SINGLE LEG DEADBUG x 5s – L
rest 5s
– SINGLE LEG DEADBUG x 5s – R
rest 5s
– SINGLE LEG DEADBUG x 10s – L
rest 10s
– SINGLE LEG DEADBUG x 10s – R
rest 10s
– SINGLE LEG DEADBUG x 15s – L
– rest 15s

*Keep repeating this process until you hit muscular failure. Can you get to a 40s hold/side?Scoring: Not Scored

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