GYMNASTICS | WEEK 04 | 01/17/2021
Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.
This specific workout is from the Level 1 Push Up Program (with a little extra added at the end since those sessions are actually pretty short!). You can find the whole program (with 2 different levels) - under Extra Programs!
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
Street Parking Level 1 Push Up Program: Session 2
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 the deficit push up 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.
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. Then lower back down under control. Re-engage the belly at the bottom of each rep.
BOTTOM PLANK HOLD
Hover your body above the ground in the push up position. Keep the elbows squeezed tight to your sides, your quads, butt and belly engaged!
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 wil 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.