Gymnastics
Sunday, September 8th, 2024 – Gymnastics
Strength and Skill Work (35 minutes)
Hollow Body Holds
3 sets of 30 seconds
Focus on keeping your lower back pressed into the floor.
Hanging Knee-Leg Raises
4 sets of 10-12 reps
Start with bent knees and progress to straight legs over time.
Toes-to-Bar Progressions
4 sets of 5-8 reps
Start with a hanging knee raise and then practice bringing your toes to the bar.
3 sets of 30 seconds
Focus on keeping your lower back pressed into the floor.
Hanging Knee-Leg Raises
4 sets of 10-12 reps
Start with bent knees and progress to straight legs over time.
Toes-to-Bar Progressions
4 sets of 5-8 reps
Start with a hanging knee raise and then practice bringing your toes to the bar.
Accessory
Planks
3 sets of 1 minute
Flutter Kicks
3 sets of 30 seconds
3 sets of 1 minute
Flutter Kicks
3 sets of 30 seconds
Cool Down (10 minutes)
Focus on grip and shoulders (e.g., wrist flexor stretch, overhead tricep stretch).