October 25, 2019 – LVL 1 – Functional Gymnastics

October 25, 2019 – LVL 1 – Functional Gymnastics

Warm Up

– RING PULL-UP
– HANDSTAND

Perform once through:

– WALKOUT x 10
*Palms down, hold for 3s each rep, increasing
range each rep.

– FLOOR PELVIC TILTS x 10
– PRONE PASSTHROUGH x 10
– 1 ARM TABLE x 30s / side

A. RING PULL-UP

RING PULL-UP
PAIR ATHLETES INTO SIMILAR HEIGHT

SET-TOP OF RINGS AT HEIGHT OF STERNUM.

ATHLETES MOVE ON YOUR CUES

A1) – 2 sets, athletes alternating between:

– FALSE GRIP DEPRESSIONS x 8
– FALSE GRIP CONTRACTIONS x 8

A2) – 3 sets, athletes alternating between:

– STERNUM HOLD x 20s
– TABLE WALK x 10m (5m forward, 5m backward)

MOVE TOP OF RING TO FOREHEAD HEIGHT.

A3) – 4 sets, partner spotted from the waist

– BOX RING CHIN-UP x 6
*2s up, 2s hold in a neutral position at the top
*Partner spot from the waistScoring: Not Scored

B.

HANDSTAND
A1) – 1 set of:

– WRIST PREP x 90s
– INVERTED PELVIC TILTS x 10

ATHLETES STAY IN PAIRS, ONE GROUP AT A TIME

A2) – 1 set of:

– WALL PLANK SHOULDER SHRUG x 30s

– L-SIT OVERHEAD SHRUGS (DB) x 30s

A3) – 3 sets, partner alternating:

– CONTROLLED WALL CLIMB to
– NOSE & TOES HANDSTAND x 20s

*Cue athletes to shrug, arms straight in the walk.
"walk through the traps"Scoring: Not Scored

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