GYMNASTICS | WEEK 43 | 10/20/2019
2 Rounds:
10 Scapular Pull Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Through
20 Forward to Backward Swinging Kicks (On right + left)
Scapular Pull Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.
Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.
Banded Pass Through
1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.
Forward to Backward Swinging Kicks (On right + left)
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.
EMOM 12 Min
Every Min on the Minute for 12 Min
Min 1: 30 Seconds Tucked Press to Handstand
Min 2: 30 Seconds Zombie Sit-Up + Backward Fold
Min 3: 30 Seconds Wall Walks
Min 4: 30 Seconds Flutter Kicks
No Score! Quality OVER Quantity HERE!
Subs and Modifications
Small jumps
Toes come backward as far as possible / Swing arms forward to help with the sit-up
Only walk up the wall as high as you feel comfortable / Plank Shoulder Taps
Tucked flutter kicks
Tucked Press to Handstand
1. Begin in a low squat position facing the wall, with your feet together
2. Hands should be approximately 6-8 inches from the wall (they won’t move through the entire skill)
3. Keeping your hands on the floor, lift your hips and jump your feet into the air, landing in a handstand against the wall
4. Finish in a fully extended, tight handstand
5. To come down, drag your feet along the wall, and bring your legs into a tucked position
6. Roll your hips off the wall, and control your descent back to the floor
7. Land with both feet on the ground, in the low tuck position you started in
Zombie Sit Up + Backward Fold
1. Begin in a seated pike position, with your legs together and extended straight in front of you. Toes will be pointed, and the palms of your hands in contact with the ground (ideally for the entire movement).
2. Engage the core, and begin to lay backwards, rounding your back to the ground.
3. Once fully extended, laying on the floor, use your core and hip flexors to pull your heels off the floor. The legs will remain straight for the entire movement.
4. With your palms and back remaining in contact with the floor, continue piking the hips, pulling your legs towards your face, and pushing the toes towards the ground behind your head (you should be staring at the tops of your knees). At this point, most of your back will peel off the floor as you roll onto the back of your shoulders. You will end in what feels like an upside-down pike stretch.
5. To roll forward, lift your toes off the ground, begin pressing your entire back, back into the floor one vertebrae at a time (think of rolling down through your spine), and slowly directing the heels back to towards the floor. Your palms will still be in contact with the ground.
6. Once your legs are fully extended on the floor, once again, engage your core
Wall Walks
1. Begin in the bottom of a push-up position, with your feet by the wall. 2. Push-up into a plank. Extend the shoulders by “pushing the floor away”, which will slightly round the upper back, giving you a sturdy base in which to begin your wall walk.
3. Lift your first foot and press it into the wall.
4. As you lift your second foot to the wall, you will simultaneously step your opposite hand backwards.
5. Continue walking your feet up the wall, while stepping your hands back, towards the wall, until you finish in a handstand.
6. Be as tight as possible at the top of your handstand, pushing your shoulders into your ears and squeezing your glutes .
7. Walk back down the wall by retracing the same “stepping” movement pattern you used to climb up the wall.
8. Once you bring your feet to the ground, move through your plank position, and lower all the way to the floor to complete.
Flutter Kicks
1. Begin laying on your back, legs extended forward and arms by your sides.
2. Push your lower back into the floor by squeezing the glutes, and pulling your belly button into your spine. Your lower back needs to remain in contact with the floor for the entire set.
3. Keeping the core engaged, lift your legs and shoulders off the floor simultaneously. Keep tension through the legs by squeezing the quads and pointing the toes. Arms remain by your sides parallel to the floor. At this point, you should be in a full hollow hold.
4. Alternate kicking each leg up and down at a quick pace. At the bottom, do not let the heels touch the floor. At the top, do not bring the feet higher than two feet off the floor.
5. The flutter kicks should be executed at a sprint pace.
Skill Focus: Pull Overs
Every 30 Seconcds for 10 Rounds:
2 Pull Overs + Front Roll Dismount
Score: Total Rounds you are able to do!! (out of 10)
Subs and Modifications:
Low bar pullover + Front Roll Dismount
1. Begin hanging from your bar, with hands gripping right outside the shoulders
2. Complete one pull-up, holding at the top with your chin above the bar
3. Keeping your chin above the bar, use your core and hip flexors to lift your legs towards the ceiling
4. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar
5. Press your palms into the top of the bar and lift your shoulders until you land in a front support
6. To roll forward, keep your arms straight, and lean forward over the front of the bar
7. Allow your shoulders to drop beneath the bar, and slowly slide your legs forward, off the bar, until you come back into a hang beneath the bar
8. IMPORTANT: Keep your arms straight the entire time, so as not to pull your head into the bar