GYMNASTICS | WEEK 11 | 03/07/2021

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!

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Minutes of Pullover Practice

Options:

Hanging Pullover
Jumping Pullover
Kicking Pullover

Choose one or play around with all three for 7 min!

**If you are not comfortable doing this movement - you can work on Strict Knees to Elbows!

Options:

For the pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.

To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.

7 Min AMRAP
(Get as far as you can in 7 Min)

1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Customization:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

COACHES NOTES
Please make sure you have full stability and strength in order to lower yourself SAFELY and under control if you choose to do the handstand push ups today! The pike version is a GREAT and not at all easier customization for this and is highly recommended!!

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back against the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head forward (toward the wall) first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your hips to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead. Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.

For total time:

Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

COACHES NOTES
No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either!