September 15, 2019 – LVL 1 – Functional Gymnastics

September 15, 2019 – LVL 1 – Functional Gymnastics

WEEK 4: SESSION 3

– PULL-UP
– T-SPINE MOBILITY
– HANDSTAND
– FLOOR CORE

Warmup

1 set for maximum Lat tension:

– SEAL TO DOWNWARD DOG x 30s
– PLANK WEIGHT SHIFTS x 30s
– TABLE ROCKER x 30s
– ASSISTED HANDCUFF x 30s
– LOADED HOLLOW x 30s

A.

PULL-UP
PULL-UP CYCLE (W 4/8)
05:00 – 15:00
——————–

A1) – 1 set, athletes alternating between:

– PASSIVE > ACTIVE HANG x 8
– ASSISTED SCAPULA PULL UP x 20s
– ASSISTED 1/2 PULL-UP x 3
*focus is on maintaining hollow

A2) – 3 sets, initiating slowly, shoulders DOWN:

– 10s CHIN-UP (mini band assistance) x 3
Take 10 seconds to go from hang to chin over bar

Rest 10s between reps.

Rest 2:00 between sets

———-
NOTES:

CHIN-UP:
Do not use more than a mini band assistance.

The set is over when you cannot perform perfect, 10s reps.

– SCALE – 10s CHIN-UP NEGATIVE x AMRAPScoring: Not Scored

B.

T=SPINE MOBILITY
B1) – COLLECT 10 REPS / side

– WALL TWISTING

B2) – COLLECT 15 REPS / SIDE

– 1/4 BRIDGE REPSScoring: Not Scored

C.

HANDSTAND
HANDSTAND
18:00 – 22:00
——————-

B1) – 1 set, for maximum hollow tension:

– SHOULDER ACTIVATIONS x 5

– WALL PLANK x 60s
*Rest when form breaks.

Rest 20s between exercises
Rest 2:00 between sets

B2) 4 sets, athletes alternating between:

– BACK TO WALL WEIGHT SHIFTING x 20s

———–
NOTES:

BACK TO WALL WEIGHT SHIFTING
– SCALE – WALL PLANK WEIGHT SHIFTINGScoring: Not Scored

D.

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

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