GYMNASTICS | WEEK 04 | 01/19/2020
WARM UP
2 Rounds
10 Small Arm Circles Forward
10 Small Arm Circles Backward
10 Big Arm Circles Forward
10 Big Arm Circles Backward
10 Band or Broomstick Pass Throughs
10 Band Pull Aparts
60 Second Box Lat Stretch
For the arm circles you will hold the arms out at the sides like a T shape from the shoulders.
For the pass through you hold a broomstick - PVC pipe or band with a wide grip and keeping the arms straight take it from forward to back. Go as wide as you need to make this happen.
If you have a band you will grab it at roughly shoulder width apart with the palms up and arms out in front. Pull the band apart keeping the shoulders back and down.
For the box lat stretch you will kneel in front of a box or bench with your elbows on top of it. Hinge at the hips and press your head down through your biceps and hold.
WORKOUT
3 X 10 DEFICIT PUSH UP FROM KNEES
3 X 10-15 DUMBBELL BENCH
3 X 15 HIP BRIDGE
6 x 20 SECOND BOTTOM PLANK HOLD
Score: Don't worry too much about it - but you may list what weight you used for the dumbbell bench.
Goal: Movement quality over trying to rush through this!
For this session you will do all 3 sets of one movement before moving on to the next part. Rest as needed 1-2 min between sets and in between movements.
DEFICIT PUSH UPS FROM KNEES
For these you will use a stack of bumper plates, a couple phone books or something that you can place each hand on so that your hands are roughly 3-4" elevated off of the ground. From here you will perform push ups from the knees, bringing your chest ALL of the way to the ground. Focus here is making sure you don't PLOP down. Making sure your hands are set up at roughly chest height and not too far out in front.
If you are comfortable with doing your push ups on your toes you can sub 3 x 10 SINGLE PUSH UP FROM A DEAD STOP AT THE BOTTOM. Instead of the deficit Knee push ups.
For these it will be common that when you go to push out of the "hole" that you will really lift your chest and overarch your back. Don't do that. Keep the rib cage pulled down, belly tight. Also, fingers forward and when you go down elbows go BACK and slightly out. Avoid that t-shape at the bottom.
Once you have followed this progression for 3 weeks - or if you are ready now you will swap this movement out for a push up on the toes from a dead stop in the bottom.
DUMBBELL BENCH PRESS
You may do these on a bench, lying on a box, or even with your back on a stability ball! You will have a dumbbell in each hand, locked out over your chest - palms facing forward (palms facing away from you). Lower the dumbbells to your chest under control elbows out and down. Press to lock out completely at the top.
Choose a weight that will allow you to do these pretty unbroken.
HIP BRIDGE
Lie on your back with your knees bent and your heels down. Shoulders on the ground and tighten the belly. Squeeze your cheeks and dig your heels into the ground to bring your hips up. Keep pressing up until your knees, hips and shoulders all form a straight line. Hold for a brief moment.
Fun little bonus:
5 Min AMRAP
5 Squat Jumps
7 Toes to Bar
See how your toes to bar practice from last week holds up!
Score: Total Number of Completed Rounds + Any Additional Reps.
For the squat jumps you will start with your feet shoulder width apart. Keep your heels down, belly tight and chest up. Perform a squat getting your butt lower than your knees at the bottom. Heels down - knees out, chest up. Stand up and add a jump at the top!
For the toes to bar you may swap out knees up or even just tempo kip swings bringing the knees/legs as high as you can.
If you don't have a bar you may swap out v-ups or sit ups.