September 13, 2019 – LVL 1 – Functional Gymnastics

September 13, 2019 – LVL 1 – Functional Gymnastics

WEEK 4: SESSION 2

– L-SIT STRENGTH
– STRAIGHT ARM – RINGS
– FLOOR CORE
– MOBILITY

Warmup

00:00 – 04:00
——————–
1 set of:

– TABLE ROCKER x 15
– Y TO HANDCUFF x 5
– TEDDYBEAR TO PIKE x 10
– 1 ARM ASSISTED DEPRESSION x 12 / side

– PELVIC TILTS x 10

A.

L-SIT STRENGTH
L-SIT STRENGTH

ATHLETES PARTNER UP

ATHLETES SET BAR TO STERNUM HEIGHT

ATHLETES MOVE ON YOUR CUES

A1) – 3 sets, for perfect positions & tension of:

– ALT' L-SIT REPS x 40s

A2) – 3 sets, for perfect position and tension

– BAR PUSH UP x 3
rest 10s between push up reps
8s eccentric
8s concentric

– V COMPRESSION x 40s
Scoring: Not Scored

B.

STRAIGHT ARMS RINGS
STRAIGHT ARM – RINGS

B1) – 2 sets for elbow strength & conditioning:

– DB MALTESE RAISE x 45s
– DB CURL x 45s

ATHLETES STAY WITH PARTNERS

ATHLETES SET BOTTOM OF RINGS TO HIP HEIGHT

B2) – 2 sets for quality:

– TUCK BACK LEVER REPS x 10
3s lower, 2s hold
*Heels tucked to the butt. Hips below shoulders.Scoring: Not Scored

C.

FLOOR CORE
FLOOR CORE
40:00 – 50:00
——————–

DEMO EXERCISES

4 sets, entire group moving together of:

– TUCK > L REPS (FLOOR) x 12 *Maintain tucked pelvis during transitions.

– L HIP RAISES x 12 *Toes over hips, legs squeezed.

– ARCH UP x 12 *Shrug shoulders, arms locked.Scoring: Not Scored

D.

T-SPINE MOBILITY
D1) – COLLECT 10 REPS / side

– WALL TWISTING

D2) – COLLECT 15 REPS / SIDE

– 1/4 BRIDGE REPSScoring: Not Scored

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