October 16, 2019 – LVL 1 – Functional Gymnastics

October 16, 2019 – LVL 1 – Functional Gymnastics

OPEN RANDOM SESSIONS

– TOES-TO-BAR
– GENERAL CONDITIONING
– MOBILITY

Warmup

00:00 – 05:00
——————–
COLLECT 12 REPS

– WALKOUT
Hold palms on floor for 3s each rep
Reach further each rep

A.

HANGING L-SIT
HANGING L-SIT

A1) – 2 sets for correct activation, athletes alternating between:

– HANGING PELVIC TILT (FLOOR) x 3
– HANGING PELVIC TILT + LEG LIFT x 3
*Hold for 2s.

– ARCH HOLD x 40s

A2) – 4 sets, keeping pelvis tucked, partner spotted form the feet:

– HANGING LEG LIFT x 5
*stay tucked, controlled ascent and descentScoring: Not Scored

B.

GENERAL CONDITIONING
B1) – EMOM 9

– RING ROW x 5
5s up
5s hold

– PRONE HS PRESS x 40s

– DEADBUG x 40sScoring: Not Scored

C.

SHOULDER / THORACIC MOBILITY
COLLECT 20 REPS / SIDE

– TABLE REACHERScoring: Not Scored

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