GYMNASTICS | WEEK 28

Street Parking Gymnastics is programmed once a week, on Sunday. This workout is great for anyone looking to build more strength, stamina, and body awareness by using the gymnastics movements and fundamentals. These workouts are programmed by Street Parking Coach and former National Level Gymnast - Kati Breazeal. Add this in wherever makes sense for your schedule!

Have something specific you want to work on? Check out the progression programs we have for movements like pull ups, push ups, and more!

2 Rounds
30 Seconds Box Pigeon (Right + Left)
30 Seconds Standing Straddle with Alternating Bent Knees
30 Seconds Bench Shoulder Stretch

No Score!

Box Pigeon (30 Sec per Side):
1. Begin standing in front of your box, toes face forward. The height of the box may vary— The taller the box, the more challenging the stretch.
2. Lift your right foot, and set it flat on top of the box.
3. Shift your right foot to the left, until it sits even with your left hip.
4. Allow your right knee to gently fall to the right, pressing towards the box.
5. Use your right hand to apply more pressure to the right knee, if a greater stretch is desired.
6. Make sure to keep the bottom (left) leg straight, and hips open. Your chest may fold forward, over the right leg, in order to increase the stretch.
7. Repeat on the opposite side.

Standing Straddle with Alternating Bent Knees:
1. Begin standing with your feet outside the hips; soft bend in the knees.
2. Hinging at the hips, allow your chest to fall forward, between your legs as much as possible. Allow the arms to extend down, hanging the hands towards the floor.
3. Keeping the left leg straight, bend the right knee and lift only the right heel off the ground.
4. Sink deeper into the stretch (chest between the legs). You should feel the left hamstring stretching, while the right hamstring relaxes.
5. Switch legs: Lock out the right leg, and bend the left knee, lifting the left heel off the ground.
6. Sink into the stretch as much as possible.
7. Continue alternating back and forth between both sides.

Bench Shoulder 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 a 90 degree angle.

12 Min EMOM
(Every Min on the Min for 12 Min):
Move continuously for 40 seconds of each:
Min 1: 40 Seconds Alternating Jumping Lunges
Min 2: 40 Seconds Hollow Pulses
Min 3: 40 Seconds Overhead Dumbbell Alternating Shoulder Extensions (Moderate weight)

Put weight used as your score.

Subs and modifications:
Small jump
Tucked hollow pulses
Use light weight

Alternating Jumping Lunges
1. Begin in a split stance, with your dominant foot forward. Both of your knees should have a soft bend.
2. Using your arms to generate power, jump off the ground, and switch your feet before landing (you should land in the same lunge position, with your opposite foot forward).
3. You want to think about being as explosive off the ground as possible, being quick and powerful.

Hollow Pulses:

1. Begin in a hollow hold with your arms by your sides, focusing on pulling the belly button in, to press the lower back to the floor.
2. To pulse, engage the core and simultaneously lift the shoulders and toes a few inches higher.
3. Return to your starting hollow position.
4. Repeat pulses without letting your shoulders or heels hit the ground.

Overhead Alternating Dumbbell Shoulder Extensions:

1. Hold one dumbbell per hand.
2. With your feet underneath your hips, lift the dumbbells overhead, holding them shoulder width apart. Your palms should be facing in, with the weights parallel to each other.
3. Extend your right shoulder first, by pushing it up into your ear, as much as possible. You want to feel contact between the shoulder and ear.
4. Relax the right shoulder and allow it to drop back to your neutral starting position.
5. Next, extend your left shoulder, pushing it up into your ear, as much as possible. You want to feel contact between the shoulder and ear.
6. Relax the left shoulder and allow it to drop back to your neutral starting position.
7. Continue alternating back and forth between both sides.

3 Rounds for Quality:
2 Min: Handstand Walk Practice
5 Straddle Toe Press

No Score

Subs and modifications:
Box handstand shoulder taps / Kick-up to handstand hold
Only lift heels off the ground / Only lift one foot off the ground at a time.

Handstand Walk:
1. Kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists.
2. Allow your body to tip over, producing the forward momentum needed to start walking your hands.
3. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards).
4. To step, plant each hand and extend through the shoulder, getting as tall as possible. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

Straddle Toe Press:

1. Begin standing with your feet set outside your hips, toes pointed outward to 45 degrees.
2. Hinging at the hips, drop your chest down, towards your legs. Set your hands on the ground. Pull your chest between your legs as much as possible. Hamstring mobility will be the limiting factor here.
3. Spread your fingers and grip the floor to help with stability as you begin to press. “Pushing the floor away” will extend the shoulders, giving you a strong base in which to press. If your shoulders are relaxed, you will feel yourself collapsing when trying to shift forward. Extend strong!
4. To shift forward, lift both heels off the ground, and come forward onto your toes. Your shoulders will track over the front of your finger tips. Continue “pushing the floor away” to keep the shoulders engaged and your base strong.
5. As you shift forward farther (your shoulders should be completely in front of your finger tips), you will continue lifting the heels, until the toes peel off the ground, and your full bodyweight is shifted into your hands.
6. Hold your legs off the floor as long as possible, before carefully lowering them back to the ground, landing back in your starting position.
7. *Note: The closer you can walk your feet to your hands, the easier it will be to shift your weight forward. Try to start the press with your feet right outside the hands.