October 30, 2019 – LVL 1 – Functional Gymnastics

October 30, 2019 – LVL 1 – Functional Gymnastics

– ROW
– PUSH-UP

Warm-up

2 rounds for activation:

PARTNER UP

– SINGLE LEG DEADBUG HOLD x 20s / side
– STANDING DISLOCATION x 40s

– Y TO HANDCUFF x 5

A.

ROW
ATHLETES STAY PARTNERED UP

A1) – 2 sets, athletes alternating between:

– RING ROW HOLD x 30s
– PIKE ROCKS x 30s

No rest between exercises
Rest 30s between sets

A2) – 3 sets for maximum tension in back / arms:

– RING ROW x 45s
3s up
3s down

– PRONE HS HOLD x 45s
*Arm perpendicular to the floor.

No rest between exercises
Rest exactly 1:00 between sets

A3) – 2 sets each:

– BOX HS HOLD (STANDING) x 60s
*stack wrists, shoulders and hipsScoring: Not Scored

B.

PUSH-UP
PUSH UP
23:00 – 25:00
——————–

B1) – 2 set for recency effect:

– SHOULDER ROLLS x 8
– HOLLOW SPACE x 30s

B2) – 2 sets squeezing the entire body straight:

– BAR PUSH UP HOLD x 30s
– HANGING DEPRESSION (BAND) x 30s

No rest between exercises or sets

——-
NOTES

RX+ – PUSH-UP HOLD

B3) – 2 sets, retract scapula on descent.

– BAR PUSH UP x 8
3s down
3s up
Scoring: Not Scored

C.

FLOOR CORE
– 3 sets, partner-assisted:

– L HIP RAISE HOLD x 60s
*Toes over crease of hipScoring: Not Scored

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