GYMNASTICS | WEEK 26 | 06/20/2021
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!
WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
Headstand Press to Support Practice
Put 7 minutes on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position.
COACHES NOTES
The ultimate goal of this would be to eventually be able to do all of this stuff in a handstand, but here we are working toward first getting a free standing headstand and learning body control through these drills.
If you have already been working on the handstand variation of this and want to swap it out - go for it!
If you have injuries or issues going upside down, be careful with this one and go at your own pace!
MOVEMENT DESCRIPTION
Make sure hands and head are in a tri-pod position (Hands more in front of the face as if you had a barbell in the front rack). All of you yogis out there may also choose to lay the forearms on the ground instead of the hands.
If doing these free standing you will place head and hands on the ground and then pike the feet out straight. From here you can keep the legs straight and squeeze the butt to bring the feet up - or you may tuck the knees in and then press the legs straight. Make sure if you are doing these free standing that you are comfortable rolling out of it if possible.
Otherwise you may do one of the variations on the wall. Do not do these fast and hold the top position for a few seconds before coming down in a controlled descent.
7 Min EMOM
3-6 reps of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar
So one time through that is 1 rep. Repeat for 3-6 reps each minute depending on your current ability!
Score: Total "Reps" of the Complex throughout the 7 minutes
COACHES NOTES
Your score is how many total reps you did through out. So if you did 5 per min for 7 min your score is 35. Write what version you did in the comments.
If you are unable to do the L hang you may do a knee tuck hang. If you are unable to do toes to bar you may do a knee up or knee to elbow.
MOVEMENT DESCRIPTIONS
You will hang from the bar and lift the legs into an L position. Hold for 2 seconds.
From here you will lower the legs and pull your head and chest through in an arch position. Then you will press against the bar and swing the feet forward into a hollow position. That is 1 kip swing.
From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!
Accumulate 3 Min in a Hollow Plank Hold
Start the clock. Hold for as long as possible. Make a note of how long. Rest as needed. Go up again and hold...
Once your total "HOLD" time = 3 min you are done.
Your score though is your TOTAL time. (So how many total minutes/seconds it takes for you to rack up 3 min in that position).
COACHES NOTES
This is a little different than a normal plank. We want to be even a little more hollow and we want to see the hands more out in front instead of stacked perfectly under the shoulders. Use the abs to pull UP! Push the ground away with the shoulders.
If you are still working on regular planks - you may do those instead!