September 11, 2019 – LVL 1 – Functional Gymnastics

September 11, 2019 – LVL 1 – Functional Gymnastics

WEEK 4: SESSION 1

– PULL-UP
– HANDSTAND
– L-SIT

Warmup

00:00 – 05:00
——————–
1 set for maximum Scapula Retraction:

– TABLE ROCKER x 10
– PRONE EXTENSION x 10

– TUCK > HOLLOW REPS x 30

A.

PULL-UP CYCLE (W 4/8)
PULL-UP CYCLE (W 4/8)
10:00 – 16:00
——————-

ATHLETES PARTNER UP

ATHLETES MOVE ON YOUR CUES

ATHLETES SET UP BARBELL TO STERNUM HEIGHT

A1) – 2 sets for maximum Scapula Depression, partner spot from the waist:

– ACTIVE HANG x 60s
*Tucked pelvis, squeeze Scapula down!

– BODYWEIGHT SKULLCRUSHER x 60s
*Find and keep pressure in the elbows.
*Both athletes work and move on your cues

No rest between exercises
Rest 60s between sets

20:00 – 35:00
——————-

A2) – 4 sets, initiating slowly, Scapula tension, partner spotted from the waist:

– +2.5kg, 6s CHEST-TO-BAR BOX CHIN-UP x 2
*Take 6 seconds to go from hanging to chest on bar.

A3) – 4 sets, athletes alternate between:

– PLANK LEAN (PARALETTES) x 25s
*maximum scapular retraction

– SKY REACHER x 25sScoring: Not Scored

B.

HANDSTAND
HANDSTAND

SPLIT ATHLETES INTO PAIRS

C1) – 1 set each athlete:

– TABLE HOLD x 45s
– WALL PLANK x 45s
*Push actively through shoulders!

C2) – 3 sets each athlete, spot from the hips:

– SPLIT HANDSTAND HOLD x 15s – L
– SPLIT HANDSTAND HOLD x 15s – R

C3) – 3 sets each athlete:

– HS HEEL PULL x 20s

———–
NOTES:

HS HEEL PULL

SCALE – WALL PLANKScoring: Not Scored

C.

L-SIT
L-SIT
28:00 – 32:00
——————–

D) – 30s on, 30s off until you get to 50 (25/side)

– SINGLE LEG L SHRUGS
*elbows lockedScoring: Not Scored

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