GYMNASTICS | WEEK 08 | 02/14/2021
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.
Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!
Enjoy!
WARM UP
Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down
Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to Hollow
So for the flat to hollow you will lay on your back on the ground with the legs and arms extended. You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground. Hold for 1 second then lower.
For the superman it's basically the opposite. You will lay on your stomach on the ground with arms and legs extended. You will lift the arms and legs by squeezing the butt and back. Hold for 1 second then lower.
For the kip swing you take that hollow and superman and simply perform it on the bar! Hollow/Arch/Hollow/Arch. Let it be fluid with no pause in the front or back. Lead with the shoulders doing most of the work by pressing against the bar then pulling.
From here you - for the last 5 reps you will add a straight arm hard press as you close the hips even more. Think about trying to PRESS the bar into your hips as you lean back a little to bring you closer to the bar. DO NOT pull with the arms!
WORKOUT
7 Min AMRAP
1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.
How to SCALE:
If you are unable to do pull ups and toes to bar - no problem!
You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....
RX +: Sets of same number must be unbroken. So the 1+1 / break / 2+2 / break / 3+3 / break and so on.
SCORE: Total Reps
COACHES NOTES
On both the pull up and the toes to bar focus on those solid hollow and arch positions you practiced in your warm up.
PULL UP
Your hands should be just wider than your shoulders. And we want to make sure that we are fully open but "active" in the bottom position. This means you aren't hanging there like a floppy fish - but have your body in a tight position - with the shoulders pulled slightly down.
Work to get your chin all of the way over the bar at the top. Then press away and pull yourself back through into the arch position to lead you into the next rep.
TOES TO BAR
You will use that same arch position - followed by press against the bar with straight arms for each rep of toes to bar!
Even if you are doing the scaled option here - try to work on that solid kip swing!
Accumulate Max Hold in 5 min:
Top of Push up on Rings or TRX Bands
COACHES NOTES
For this you will start a 5-min clock and hold the top of a push up position on the rings or TRX bands. Every time you break just come down and write down how long you held for. Add up total time at the end of the 5 minutes - that's your score.
Keep the belly tight and find that hollow type position again. Squeeze the cheeks!
If you don't have rings or TRX bands you could do a plank on your med ball - on your elbows on a yoga ball - or just go for a regular plank on the ground works too!
Press the through the shoulders by pressing them forward as you hold!