GYMNASTICS | WEEK 42 | 10/13/2019
2 Rounds
30 Seconds Active Bar Hang
10 Banded Pass Through
10 Low Tuck to Standing Extension
20 Rebounding Straight Jumps
Active Bar Hang
1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.
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.
Low Tuck to Standing Extension
1. Begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor.
2. Press your heels to the ground to intensify the stretch through the achilles and calves.
3. Slowly, lift the glutes into the air, beginning to straighten out the legs.
4. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
5. Allow the chest to hang towards the floor as much as possible.
6. Hold at the top to maximize the stretch.
7. Return to your low tuck starting position.
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Hollow Rocks
20 Butterfly Pull Ups
10 Candlestick + Box Jump
Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY OVER QUANTITY!
Subs and Modifications
Tucked hollow rocks
Kipping Pull-Ups / Ring Rows
Candlestick + step-up
Hollow Rocks
1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.
Butterfly Pull Ups
1. Begin standing directly under the bar
2. Jump to the bar and land in a hollow position, with your toes slightly forward
3. Immediately drive your heels back, and push your chest forward to move into an arched position
4. To initiate the Butterfly, snap your toes forward, and squeeze your glutes (opening the hip angle) to produce power
5. As you rise towards the bar, lift your chin and look at the ceiling (to get your face clear of the bar)
6. Push your chest forward as you begin your descent, following a circular pattern. Your heels will come slightly behind you
7. As you fall through your circle and reach the bottom, immediately re-snap the toes, and repeat the sequence.
Candlestick + Box Jump
1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and jump onto your box.
6. Fully extend your knees and hips at the top, and carefully step back down.
Skill Focus: Handstand Pirouettes
2 x 8 Handstand Shifts with 2 Seconds Hold
5 x 1 - 1/4 Handstand Pirouette
5 x 1 - 1/2 Pirouettes
5 x 1 - 1/1 Pirouette
Subs and Modifications
Box Handstand Shifts
1/4 Pirouette from a box
1/2 Pirouette from boxes
1/1 Pirouette from boxes
Handstand Shifts with 2 second Hold
1. Kick-up to a back-facing handstand against the wall
2. Hands should be set directly under the shoulders, with legs tight
3. Press through the right hand, pushing the shoulder into your ear and getting as tall as possible
4. You may choose to leave your left hand on the floor for extra support, or lift the hand
5. Hold for 2 slow seconds to reinforce shoulder extension
6. Return to neutral
7. Press through the left hand, pushing the shoulder into the ear and getting as tall as possible
8. Hold for 2 slow seconds
9. Return to neutral
1/4 Handstand Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Get as tall as possible by pressing through the ground, pushing your shoulders into the ears
4. Plant on your right hand (pushing even more through the right shoulder), lift your left hand off the floor and turn your entire body 90 degrees
5. Step down off the wall by dropping your left leg first
6. Repeat on the opposite side
1/2 Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Press tall through your right shoulder by pushing it into your ear
4. Slightly lift your left hand off the ground, and rotate it 90 degrees to the left (fingers should be pointed to the side, away from your body)
5. Press tall on the left side by pushing the left shoulder into your ear
6. Lift your right hand off the ground (but keep it close), and turn your entire body 180 degrees
7. Set your right hand on the floor for stability
8. Once ready, lift your left hand and return it to a neutral position
9. Safely step down from the wall
10. Repeat on the opposite side
1/1 Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Push tall through your right shoulder to set your base
4. Lift your left hand off the round and rotate it 90 degrees to the left, so your fingers point to the side, away from your body
5. Shift your weight on the left arm and push tall through the left shoulder
6. Lift your right hand off the ground and rotate your body 180 degrees
7. Set your right hand back on the ground and re-set your left hand to neutral
8. Push tall through your right shoulder, lifting the left hand off the ground and turning it 90 degrees once more
9. Pushing tall through the left shoulder, lift your right hand off the floor and rotate your body 180 degrees, until your stomach faces the wall
10. Return your left hand to neutral
11. Cartwheel or wall walk down from the wall