September 20, 2019 – LVL 1 – Functional Gymnastics

September 20, 2019 – LVL 1 – Functional Gymnastics

SESSION 2: WEEK 5

– L-SIT STRENGTH
– TOES TO BAR SKILL
– ARCH STRENGTH
– FLOOR CORE

WARM-UP

2 rounds for flexibility & strength:

– ELBOW TO KNEE x 25 feet
– OSTRICH WALK x 25 feet
– HEAD TO KETTLEBELL STRETCH x 45s
– ARCH UP x 15

A.

L-SIT STRENGTH
L-SIT STRENGTH
09:00 – 13:00
——————–

A1) – 3 sets, partner spotted from the feet:

– HANGING L-SIT x 15s

A2) – 2 sets, shoulders externally rotated:

– LOADED DEADBUG REPS x 60s
*Do not rush these.

———–
NOTES:

HANGING L-SIT
– SCALE – PIKE LEG LIFT HOLD x 90sScoring: Not Scored

B.

TOES-TO-BAR SKILL
TOES-TO-BAR

SPLIT ATHLETES INTO PAIRS

KEEP ATHLETES IN PAIRS

COACH ATHLETES BETWEEN SETS
ATHLETES IMPROVE QUALITY EACH SET.

A1) – 3 sets, alternating each athlete:

– BEAT SWING x 8
*It will probably take 3 sets to get athletes looking how you want them to look.

A2) – EVERY 90s x 5 sets each athlete:

– STRAIGHT LEG TTB COMPLEX:

– BEAT SWING x 2
– BEAT SWING LEG LIFT x 2
– BEAT SWING TOES-TO-BAR x 2Scoring: Not Scored

C.

ARCH STRENGTH
ARCH STRENGTH

3 sets of:

– LOADED ARCH UP HOLD x 30s

– 1/4 BRIDGE REPS x 30s
*Externally rotate shoulders

No rest between exercises
Rest 30s between sets

———–
NOTES:

1/4 BRIDGE REPS:
– SCALE – 1 ARM TABLEScoring: Not Scored

D.

FLOOR CORE
ATHLETES MOVE AT SAME TIME

D1) – 1 set of:

– SINGLE LEG V-UP (hold)
*Get every athlete holding a straight leg.

D2) – 3 sets / side of:

– SINGLE LEG V-UP (reps) x 15

rest 20s between legs.Scoring: Not Scored

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