GYMNASTICS | WEEK 37 | 09/06/2020

2 Rounds

10 Forward to Backward Leg Swings
30 Seconds Weighted Back to Bench Shoulder Stretch
10 Bootstrappers

Back to bench shoulder stretch is lying back across bench with like a 5lb plate in hands extended overhead and hips raised.

Bootstrappers is, with your feet shoulder width apart, reach for your toes with your legs as long as possible. Then, while keeping your hands at your toes, drop your hips down toward your heels until you're at the bottom of a squat. Then keep your hands down as you raise your hips up to the start. Repeat for 10 reps.

EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)

Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap
Min 3: 30 Seconds Continuous Hollow Hold

Sub Options:
Plank Shoulder Taps
Tucked Hollow Hold

You can put reps as score but really this is for quality.

For the Plank Step Ups to Dumbbells, set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging!

Press your left hand into the floor and step your right hand onto the dumbbell. Press your right hand into the dumbbell and step your left hand onto the second dumbbell. Return each hand to the floor one at a time.

Make sure your body position remains tight for the entire set!

For the push up plus taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

For the Hollow Hold, 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.

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 through the entire hold so if you find that it's lifting up, lower your arms to your sides and/or tuck one or both legs into your belly.

3 Rounds

Rest As Needed Between Rounds

30 Second Handstand Hold
30 Sec Rest
30 Second Bar Hang
30 Sec Rest