Gymnastics

Gymnastics

    RED PANTHER BLUE PANTHER BLACK PANTHER
Pre Warm-up  
Warm-up inclusion Mobility 3 Rounds:
Skip while running
5 narrow stance squats
5 WIDE stance squats
5/5 side band steps
10second pause at bottom of pistol while holding rig (each leg)
Activation
Movement Prep
PART “A” – Skill Pistol and weighted pistol progressions
PART “B” – Strength 5 sets:
5/5 Weighted pistol
5/5 uneven push-ups on slam ball
5 Towel pull-ups
PART “C” – Assistance Practice Handstand walks

Or practice Free head stand into handstand into handstand walk

Home work for next week class Before next week attempt to do following additional work 2-3 times:
Take 50% of MAX strict towel Pull-up reps then do 5 sets of that number
(so if can do 10 reps, then do 5 sets of 5)
* Reps should be SLOW and controlled

* Do Partner assisted if need to scale
Alternate Pull-ups with 10 Diamond push-ups

PART “E” – Compensation / Cool Down Partner pike stretch – narrow and wide
Practice bridge up holds
Posted in Workout of the Day
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