September 19, 2019 – LVL 2 – Functional Gymnastics

September 19, 2019 – LVL 2 – Functional Gymnastics

WEEK 5, SESSION 1

– HSPU
– RING DIP
– T-SPINE
– HANDSTAND WALK

Warmup

2 rounds for shoulder prep:

– SHOULDER ACTIVATIONS x 15
– SKYREACHER x 30s / side
– L-SIT 90 DEGREE DB HOLD x 45s

A.

HSPU
HSPU CYCLE (W 5/8)

ATHLETES PARTNER UP

A1) – 3 sets of, partner spotting from the shoulder:

– 3s STANDING BOX HSPU NEGATIVE
*Stop for 2s just before the head touches the floor

– + KNEELING BOX HSPU

(1+1) x 8

A2) – 3 sets, Head on the floor:

– HSPU ISO x 30s
*Squeeze entire body hollow and press!!Scoring: Not Scored

B.

RING DIP
RING DIP

B1) – 3 sets, partner spotted from the waist:

– RING DIP HOLD x 30sScoring: Not Scored

C.

T-SPINE / LATS
T-SPINE / LATS
C1) – 1 set of:

– T-SPINE BENCH STRETCH x 4:00
10s press down, 30s passive x 5

C2) – COLLECT 15 REPS / SIDE

– 1/4 BRIDGE REPSScoring: Not Scored

D.

HANDSTAND WALK
HANDSTAND / WALK

4:00 AMRAP, shoulders externally rotated:

– BACK FACING WALL SHIFTING
*Stretch Lats by pressing arms straight – HARD!Scoring: Not Scored

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