GYMNASTICS | WEEK 20 | 05/09/2021
This is a sample from the NEW Street Parking Bodyweight Strength series that can be found on the Members Only Website under Extra Programs!
This series is designed to build strength using - you guessed - your own bodyweight. These workouts will be a challenge for many of us, as we will move slow, controlled and even spend a lot of time standing still. This type of training will improve your overall strength and transfer quite a lot to every other type of workout you do. This is also GREAT for days when you aren't feeling "intensity" and is sure to improve the stability of the joints - preventing injury.
WARM UP
GYMNASTICS LOWER BODY WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
Part 1:
3-4 Rounds
10 Strict Pull Ups
10 Push Ups with 3 Seconds at Bottom and 4 Taps at Top
10 Side to Side Woodchop (5 each direction)
7 Reps Goblet Shin Box Lunge (there and back = 1) (check name)
COACHES NOTES
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.
STRICT PULL UP
For each rep, start from an open/active hang with hands at or slightly wider than shoulder width. Thumbs wrapped around the bar. Elbows straight, armpits open. Keep belly tight and feet together as you pull. Focus on elbows coming back and down. Bring the chin all of the way over the bar - or higher than the rings - at the top. Lower under control - and come back to a fully open position at the bottom.
Customizations:
Banded Strict
Foot assisted on box
Feet on floor in low bar
Feet on floor ring/trx
Inverted Row in equalizer bars
Bent Over Rows
PUSH UPS WITH 3 SECOND PAUSE IN BOTTOM + 4 TAPS ON THE TOP
Push up starts in a plank position with hands under shoulders or slightly behind. Hands should be about shoulder width apart with fingers pointing forward. Shoulders, hips, knees, and ankles are in a straight line. Draw belly in tight, squeeze the legs and the cheeks. As you lower focus on keeping elbows going back and staying close to the body. Lower under control - but these don't need to be slow. Touch the chest to the ground, but do not allow your bodyweight to relax on the floor. HOLD FOR 3 FULL SECONDS in the bottom position. Keep the shoulders, hips, knees, and ankles are still in line with a tight belly. No sagging, or raised hips. Press to the top under control, but at a regular pace. Make sure the body moves as one unit. At the top you will raise your right hand off the floor and tap your left shoulder. Repeat on the left side. Right again. Left again. During the taps, try to avoid rotating. Keep the belly tight and hips in line. You may choose to go to your knees if you are unable to complete 4-5 reps in a row.
Customizations:
Knees
SIDE TO SIDE WOODCHOP
You have 3 variations to choose from for this one. Stand with the feet slightly wider than shoulder width. You will use a single DB/KB or something light like a water bottle. Starting with the object held in both hands, just inside the left foot - knees bent slightly. Make sure your arms are straight, belly is tight and chest is lifted. Slowly stand and bring the object out and around in a large arc away from your body, over your head, and slowly controlled down to the inside of the opposite foot. Return back to the other side in the same fashion.
Customizations:
Bring weight out in front for each rep instead of overhead
Keep weight below the waist and close to the body
SHIN BOX LUNGE
For this movement you will start seated on the floor with one dumbbell held in both hands at the chest and legs in what is called a 90/90 position. Basically this means that both legs are bent at 90 degress with one internally rotated, the other externally rotated. This places most of your weight on one hip. From here you will basically switch the orientation of the hips/legs. Rolling over to the other hip. Keep the legs at 90 degrees. Roll through the middle slowly. Once you have switched sides you will come up to the knee and bring the back leg through and forward so that now you are in the bottom of a lunge position. Return that front leg back and lower back to the shin box 90/90 position. Rotate to the other side. Step through to the bottom of the lunge with the other leg. Return once again to 90/90. For these reps - there and back = 1 rep. So you end up doing 7 reps per side.
Customizations:
Light weight
Unweighted
Part 2:
2-3 Rounds
30 Seconds Nose to Wall HS Hold
30 Seconds Seated Pike Hold
30 Seconds Knee to Elbow Plank Hold (per side)
20 Russian Twist (there and back = 1)
COACHES NOTES
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
NOSE TO WALL HANDSTAND HOLD
To get into position - the most simple way is to perform a wall walk. In the handstand position the hands should be underneath the shoulders with fingers wide for balance. Allow the tops of the feet and legs to touch the wall. Press THROUGH the shoulders and look back at the wall - allowing the nose and chest to touch the wall. Squeeze the legs, butt, and keep the belly tight. Pro tip - put your phone with the timer between your hands.
Customizations:
Pike HS Hold
Knees on Box HS Hold
Feet on Ground Pike Push Up Hold
Standing Dumbbell Overhead hold
SEATED PIKE HOLD
Sit on the floor with the legs out in front of you. Keep the ankles and knees together. Point the toes. Place the hands somewhere between the knees and hips with fingertips down. Keeping the legs flexed and straight, lift the legs up off of the floor and hold.
Customizations:
Knees slightly bent
Single leg up at a time
KNEE TO ELBOW PLANK
Start in a solid plank position with hands underneath the shoulders/slightly behind. Press through the shoulders and make sure the shoulders, hips, knees, and ankles are in a straight line. Belly tight. Bring the right knee up to touch the right elbow. Think of bringing it kind of OUT and UP instead of just tucking it to the chest. Hold for 30 seconds. Repeat on the other side. Rest as needed betwee the right and left hold.
Customizations:
Knee not as high
Shorter holds
Regular plank hold
RUSSIAN TWIST
Sit on the ground with legs out in front and knees bent slightly. Hold a weight in both hands in front of the belly and arms slightly bent. Lean back slightly and move the weight to tap one side of the body. Work to keep the chest up and rotate from the midsection. Lift the weight from that side - up and over to tap the other side.
Customizations:
Lighter weight
No weight