GYMNASTICS | WEEK 31 | 07/25/2021
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
FULL BODY SIMPLE WARM UP
WORKOUT
PART 1
7 Min Handstand Hold Practice
Put 7 Min on the clock and practice a freestanding handstand.
COACHES NOTES
To add difficulty stay within a 3 foot by 3 foot box.
To customize you may hold against the wall or even practice kicking up freestanding or against the wall for 7 min.
Make this work for you and work at the level you are at.
For the score you can put the cumulative actual hold time in the HS - but it's not a huge deal. The idea is to practice for 7 min.
HANDSTAND
A couple things to focus on. Squeeze the belly and butt. Spread out the fingers and distribute weight. Work to not look at your fingers. Look at the heels of your hands or better yet - get your head into a neutral position looking forward. Practice keeping the feet together and even toes pointed for extra cool points.
If you are practicing against the wall. Keep the butt OFF of the wall. Heels only. Belly tight.
If you are practicing kicking up. Place hands down and press into the ground as you kick up one foot at a time. Getting higher and higher as you feel more and more comfortable.
PART 2
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
3 Handstand Push Ups or Customization
15 Hollow Rock
Score: Total Completed Rounds + Any Additional Reps.
COACHES NOTES
For the handstand push ups you may do strict, kipping, slow lower (only if you can really control it), or pike on the box!
HANDSTAND PUSH UP
Make sure you hit a good tripod position at the bottom. This means your head isn't between your hands but slightly behind and closer to the wall than your hands are (same position you would be in if you were pressing a bar off of your shoulders). Control the lower! At the top of the press, be sure to squeeze your butt and belly so that only your heels are in contact with the wall. Push your head forward so that your ears are in line with your biceps.
HOLLOW ROCK
Lie on the back with hands overhead pull the rib cage down to bring shoulders and hands off of the ground. Keep the legs straight and lift the legs. Rock back and forth working to keep the entire low back on the ground.
You may customize to hands down at sides or bent knees if necessary!
PART 3
Tabata Ring Push Up
4 Min of 20 seconds on 10 Seconds Off (This ends up being 8 rounds)
Ring/TRX or Deficit Push Ups
Score: Total Reps
COACHES NOTES
For this you will do as many reps as you can in 20 seconds, rest for 10 seconds and keep repeating for 4 min.
The peacocking on this one is imminent. Embrace it.
RING PUSH UP
All of the same important points of the push up except with an added layer of stability. Keep the belly tight. No sagging or snaking. Get the front of your shoulders in line with the bottom of the rings or slightly beyond. Keep the rings pulled in tight to your sides!!! Lock ALL of the way out at the top. Go to the knees if you need to or step forward so your body is at a greater incline!