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Gymnastics Skills #3

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Gymnastics Complex #3   Warmup 10 situp to pancake 10 situp to pike 10 scap pushup + shift - https://www.powermonkeyfitness.com/videos/planche/scap-push-shift 10 situp to pancake (compression) – with light plate - https://www.powermonkeyfitness.com/videos/core-warm-stretching/compression-sit-pancake-plate 20 pike overs - https://www.powermonkeyfitness.com/videos/core-posterior-chain/pike-over 20 straddle overs - https://www.powermonkeyfitness.com/videos/hip-flexors/straddle-over   Skills   Ring Accessory Work * Choose two…

Gymnastics Skills #2

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Gymnastics Complex #2   Warmup 10 Alt limb Plank Holds - https://www.powermonkeyfitness.com/videos/core-posterior-chain/alt-limb-extended-hold-plank 20 Leg pulses - https://www.powermonkeyfitness.com/videos/core-posterior-chain/leg-pulses-plank 20 Leg Lift Circles - https://www.powermonkeyfitness.com/videos/core-abs/leg-lift-circles 20 Hip Bridge Single Leg Circles - https://www.powermonkeyfitness.com/videos/core-posterior-chain/hip-bridge-single-leg-circle   Handstand kick up drills (perform 5 of each movement) Jump to drag drill (Zombie Inchworm) - https://www.powermonkeyfitness.com/videos/handstands-freestanding-hs-work/press-drags-and-jumps-forward-and-back Kick…

Gymnastics Skills #1

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Gymnastics Complex #1 Warm up 10-20 Arm circle sequence [10 reps each,; single arm fluid circles in both directions, then both arms circling one direction then the other] https://www.powermonkeyfitness.com/videos/warm-shoulders/arm-circle-sequence   10-20 Seated shoulder extension stretch (leg rotations) start slow on this one [Seated position, arms locked out behind you on…