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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 the floor. Move hips and feet forward to gain a stretch through the front of shoulders and chest. Then do 5 controlled knee twists – left and right is one rep]

https://www.powermonkeyfitness.com/videos/warm-shoulders/seated-shoulder-extension-stretch

 

5 Hanging core sequence (rest as needed between reps)

  • Single Leg L-Hold and Side L-Hold

[lift one leg up to L-sit position, rotate out to side and then back in controlled fashion. Repeat for other side].

  • Strict Toes to Bar

 

 

Skills

* Have everyone go through each of the progressions a few times. When they get stuck, they should stay there and perform 2-3 x 5 sets of that movement.

 

Backward roll + progressions into backward roll to handstand

  1. Candlestick – http://gymnasticswod.com/content/roll-candle-stick-hands-down
  2. Backward roll – http://gymnasticswod.com/content/back-extension-roll-progression
  3. back extension roll – http://gymnasticswod.com/content/bent-arm-back-extension-roll-push-position
  4. Back extension roll progression 2 – http://gymnasticswod.com/content/back-extension-roll-progression-pt2

 

 

False grip/pullup/muscle up work

* Have everyone go through each of the progressions a few times. When they get stuck, they should stay there and perform 2-3 x 5 sets of that movement.

 

  1. False Grip Hang – http://gymnasticswod.com/content/false-grip-progressions-pt1

* Scale this to hanging on a low bar, or some low rings

  1. False Grip Pullup – 1min20s into above video. Make sure thumbs aren’t wrapped around bar.
  2. Strict Bar Muscle Up – https://www.powermonkeyfitness.com/videos/bar-static/strict-bar-muscle

* For scaling, continue to use low bars for each movement.

 

 

Supermans / Bench Rocks / Arch Rocks (2 x 20 reps)

Beginner version – https://www.powermonkeyfitness.com/videos/core/arch-ups-bench

[Superman on a bench / box]

Advanced version – https://www.powermonkeyfitness.com/videos/core/arch-rocks

 

* rest as needed between sets