GYMNASTICS | WEEK 28 | 07/04/2021
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 LOWER BODY WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
7 Min Pistol (Single Leg Squat) Practice
Perform 3 Pistols on your Right Leg
Rest 10 Seconds
Perform 3 Pistols on your Left Leg
Rest 10 Seconds
Watch the demo video and read the coaches notes for customization options
COACHES NOTES
A pistol is a one legged squat.
You may choose to do these unassisted, or instead you may choose from one of the options in the video.
You can do them on a box and allow the front leg to drop down a bit.
You can do them using a target.
You can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.
Whatever option you choose, the idea is to really work on keeping the heel down, and getting the butt low. Don't get sloppy and plop all over the place. This is PRACTICE. Don't worry about your score!
KEEP THE HEEL DOWN!
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
Handstand Pike Walk around the Box
Each Walk Around = 1 Round
Change directions each time.
For it to count you have to make it ALL the way around in 1 unbroken trip.
HANDSTAND PIKE WALK AROUND THE BOX
You will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You will want the height roughly 20-24" depending on how tall YOU are.
You will get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.
Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.
If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once!
You can even sub pike shoulder taps!
EMOM 7 Min
(Every Minute on the Minute for 7 Minutes)
3-7 Strict Pull Ups
Pick a number that is tough but manageable for you!
You may also customize with jumping + slow lower or banded strict.
Score is total number of pull ups you completed across the 7 minutes. Put what type you did in the comments.