GYMNASTICS | WEEK 29 | 07/11/2021
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 PULL WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
PART 1
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Hollow Rocks
20 Pull-Ups
10 Candlestick + Box Jump
Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY OVER QUANTITY!
COACHES NOTES
We want you guys focusing on QUALITY movement so don't worry too much about how many rounds you get. If your form starts to break down at any point, consider customizing the movement(s) or even reducing the reps to something more manageable!
Customization Options:
Tucked Hollow Rocks
Banded Pull-Ups / Ring Rows / Bar in Rack Rows / 12 Jump and Slow Lower
Candlestick + Step Up
HOLLOW ROCK
Begin lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.
PULL UP
You may do strict, kipping/butterfly or ring/TRX row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
CANDLESTICK + BOX JUMP
Begin standing with both feet together, arms by your sides, in front of your box. Sit back to the floor, setting your glutes close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open). Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
PART 2
10 Min Practice
Against the Wall Handstand Shifts with 2 Seconds Hold
Other Options:
Free Standing (if you're a handstand pro!)
Box Handstand Shifts
COACHES NOTES
Ten minutes is a long time to be upside down. Maybe commit to 2-3 holds on each hand every time you kick up then rest for 20-30 seconds before kicking up again.
HANDSTAND SHIFTS
Get into a wall-facing handstand hold. Make sure your legs are together and engaged. It might help to point through your toes to stay tight and together. Squeeze your butt and belly tight. Press your shoulders up into your ears. Head neutral. Shift your feet over the shoulder of the arm you plan to shift onto. Rock your hip slightly over that shoulder and slowly lift your opposite hand from the floor. Continue pressing up firmly through your support palm so that your shoulder remains active. After 2 seconds, place your hand back on the floor and then do the same thing on the other side.