1 MIN STANDING STRADDLE
1 MIN SHOULDER LOOSING
1 MIN WRIST
1 MIN SAMSON STRETCH (30 SEC EACH LEG)
3 X 20 SEC
AIR SQUAT (Gymnasts - try 2 regular, 2 narrower, 2 feet together, repeat)
HOLLOW WORK X 5 SETS
L SIT STRAIGHT LEG (COACH CALL OUT UP AND DOWN} Gymnasts - try to point toes and not round your back, please.
L SIT STRADDLE (COACH CALL UP AND DOWN) Gymnasts - try to point your toes and not round your back, please.
WALL SQUAT WORK (Gymnasts - same as above, try 2 regular, to narrower, 2 feet together — you may have to come of the wall a bit at first)
PVC SNATCH BALANCE COACH CALL OUT
2 MIN ACCUMULATED TIME BAR HANGS WITH PROPER GRIP AND IN HOLLOW (THROW IN SOME BAR MUSCLE UP WORK IF HAVE THEM) - (Gymnasts - do the backback drill on the set of rings next to desk - have someone help you if needed so you don’t snap your head off getting out of rings LOL!)
**Gymnasts working on ring muscle ups (or those gymnasts who want a challenge), approach the ring rows like the drill in class (sit on butt, feet flat against box for measurement - rings high enough for straight arms, then heels on box. Remember, it’s not how close you can get rings to your body. Press rings toward your feet, ribs down. If pressing correctly, the ribs will press down instead of stretch up)….HAVE FUN!!!!!! Any questions, let me (Kim) know.