GYMNASTICS | WEEK 34 | 08/15/2021
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
EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)
Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap
Min 3: 30 Seconds Continuous Hollow Hold
Customizations:
Plank Shoulder Taps
Tucked Hollow Hold
Put reps as score but really this is REALLY for quality.
PLANK STEP UP TO DUMBBELL
Set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging!
Press your left hand into the floor and step your right hand onto the dumbbell. Press your right hand into the dumbbell and step your left hand onto the second dumbbell. Return each hand to the floor one at a time.
Make sure your body position remains tight for the entire set!
PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.
HOLLOW HOLD
Begin laying 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 through the entire hold so if you find that it's lifting up, lower your arms to your sides and/or tuck one or both legs into your belly.
3 Rounds
30 Second Handstand Hold
30 Sec Rest
30 Second Active Bar Hang
30 Sec Rest
Rest As Needed Between Rounds
In the handstand hold make sure that you are keeping a tight belly, squeezing the cheeks and pressing through the shoulders.
You may do this against the wall, or free-standing.
During the active bar hang you will hang with the thumbs around the bar, belly tight, legs together, and shoulders pulled slightly back and down.