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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 out of the 6 movements to work on. (It can be different each session) and perform 3 x 5-10 reps of each alternating.

 

  1. Planche Leans – do with or without the rower

https://www.powermonkeyfitness.com/videos/planche/planche-leans-rower

  1. False Grip Pullups – https://www.powermonkeyfitness.com/videos/rings-mu-strict/false-grip-ring-pull
  2. Ice Cream Maker (Tuck) – Have knees tucked into chest to make the movement easier.
  3. Ice Cream Maker (straight leg) – http://gymnasticswod.com/content/positioning-rings-pt2
  4. Low Ring Skin the Cat – using the rings on the rig, perform a Skin the Cat by using legs to drive body over and back. Bent arms make it easier and straighter arms make it more challenging.
  5. Slow Tempo Skin the Cats –

 

Windshield wipers (2 x 20 reps)

 

Beginner version: lying windshield wipers

https://www.powermonkeyfitness.com/videos/core-abs/windshield-wipers-ground-tuck

Advanced version: hanging windshield wipers

https://www.powermonkeyfitness.com/videos/core-abs/windshield-wipers-hanging

 

* rest as needed between sets