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GYMNASTICS | WEEK 40 | 09/29/2019

WARM UP

2 Rounds
30 Seconds Active Bar Hang
10 Banded Pass Throughs
30 Seconds Plank
10 Low Tuck to Standing Extension

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.

Plank
1. Begin with your hands shoulder width apart on the floor. Fingers should be spread and gripping the ground for stability.
2. Shoulders sit directly over the wrists.
3. Your legs will be extended straight behind you, with your feet together, and only the toes/balls of your feet in contact with the ground (heels will the off the ground).
4. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
5. Reinforce shoulder extension by "pushing the floor away", which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. The goal is to make this a max effort position: Every muscle should be engaged and working to keep you as tight as possible.

GYMNASTICS

EMOM 12 Min
(Every Minute on the Minute for 12 Min)

Min 1: 30 Seconds Hollow Hold
Min 2: 30 Seconds Knuckle Push-Ups

For a score you can put the number of knuckle push ups total.

Subs / Modifications
One knee or both knees bent - arms at sides
Set knees on the ground

Hollow Hold
1. Begin laying on your back with your legs extended forward, and arms set overhead and shoulder width apart
2. Brace your core by pulling your bellybutton into your spine, pushing the lower back into the floor. Your lower back needs to remain in contact with the floor for the duration of the set.
3. Simultaneously lift your shoulders and heels off the ground, while continuing to press the lower back into the floor.

Knuckle Push Ups
1. Begin in a plank, position, with your hands in a fist. The tops of your knuckles should be in contact with the ground, wrists extended and strong.
2. Lower yourself to the ground, making sure your elbows track backwards.
3. Once your chest makes contact with the floor, push yourself back up, finishing in your starting position.

Skill Focus: Glide Kips
10 Glide Swings
5 Hips to Bar
5 Jumping Box Transitions
then
10 Min Glide Kip Practice

Subs/Modifications
Small swings
Small hips to bar
Use a higher box
Choose one of the previous drills

Glide Swings
1. Begin standing a foot behind the bar
2. Jump to the bar, landing with your body in a hollow position, fully behind the bar
3. Allow gravity to swing you forward
4. As you come directly beneath the bar, you will drive your heels back and pass through an arch position
5. As you continue to swing towards the front of the bar, you will tap your toes forward, moving back into a hollow position in the front plane of the bar
6. Allow gravity to swing you backward
7. Think of passing through a Hollow-Arch-Hollow sequence every time you swing forward

Hips to Bar
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position behind the bar
3. Allow gravity to swing you forward
4. As you move to the front plane of the bar, you will open into a tight arch position
5. Once you reach your full range of motion, you’ll stall in space (in your arch position) for a split second
6. As soon as you feel yourself starting to swing backward, you will pull your knees into your chest, like a tucked position
7. Before passing under the bar, squeeze your glutes, which will open your hip angle and send you vertically, towards the bar
8. Make sure to keep your arms straight for the entire movement! If you bend them, you run the risk of pulling your chest/face into the bar
9. Begin with SMALL hips to bars, and gradually make them bigger as you feel more comfortable, and have a better grasp of what you’re doing

Jumping Box Transitions
1. Begin standing with your bar at sternum height (You can stand on a box, if you only have a high bar)
2. Set your feet directly under the bar, and make sure your hands are gripping the bar outside your hips
3. Keeping your feet in place, straighten your arms and allow yourself to lean backwards
4. Dip and drive with your legs, and as you jump, squeeze your glutes and send your hips towards the bottom of the bar (arms are still straight)
5. Once your body is fully airborne, aggressively sit-up, and shift your hands, wrist, and shoulder simultaneously over the top of the bar
6. Land in a tall front support

Glide Kip Practice
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position on the backside of the bar
3. Maintain your hollow position as you swing fully forward, to the front side of the bar
4. Once you swing forward, you will stall in space for a split second (body position fully extended)
5. As you feel yourself starting to swing backward, lift your toes toward the bar (legs stay straight)
6. Before passing underneath the bar, squeeze your glutes, which will open your hip angle and generate your body vertically, towards the bar 7. When your hips get close to the bar, aggressively sit-up, shifting your hands, wrist, and shoulders simultaneously to land in a front support