GYMNASTICS | WEEK 44 | 10/24/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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
WORKOUT
PART 1
Tabata 8x 20-sec ON 10-sec OFF
Top-of-Box Pistols
*Alternate the working leg each round - So, Round 1 is Right Leg only, Round 2 is Left leg only, etc.
COACHES NOTES
Top of box pistols (or single leg squats) allow the non working leg to drop a bit more than if you were on the ground. This allows you to focus on the working leg - keeping the heel rooted and finding stability. This can be on a box or even a stack of bumper plates - something like that.
There's no score for this one because we want you focusing on moving well and under control rather than getting as many reps as you possibly can.
TOP OF BOX PISTOL
Start standing on top of a box or stack of plates with one foot on the edge of the box and the other "dangling" off the side. Reach forward with your arms as you send your hips back and lower down on the supported leg. Keep your weight spread evenly over your entire foot - don't let your heel lift up! Keep the non-supported elevated just enough in front of you to keep the heel from touching the floor. as you lower. Once your hip gets below the knee of the squatting leg, drive through the heel to come to standing at the top of the box.
PART 2
On a 5 Min Clock
Superman Hold
*Every time you break, do 2 Wall Walks
COACHES NOTES
Score is # of times you break (So LOWER scores are the goal!)
Stay elevated in the hold for as long as you can muster. If your chest and/or feet touch to the floor, complete 2 wall walks. Try to get right back into the hold so that you're working for the entire 5 minutes!
SUPERMAN HOLD
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground.
WALL WALK
Start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!
For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
PART 3
5 Rounds for Quality
10 Dips
20 V-Ups
1 Minute Forearm Plank
Score is Time but still FOR QUALITY
COACHES NOTES
The number of dip reps is pretty high considering it isn't a movement we program often. You should be getting those 10 reps done in a minute or less so definitely reduce the reps to whatever you can accomplish in that time. You can swap v-ups for 20 alternating v-ups if those become too challenging.
DIP
The dips can be on rings, stationary, or box/bench dips! If you choose rings or stationary, they can be either kipping or strict! Be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!
V-UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.
FOREARM PLANK
Prop yourself up onto your elbows with you butt, belly, and knees squeezed tight. Think about pressing your shoulder blades apart from each other so your chest doesn't "sink". If you are unable to hold a minute unbroken, it may be broken up. Focus on keeping the shoulders, hips, and heels in line!