***800 class only at JFK***
Gymnastics Warm up
:20 seconds work + :10 sec rest
(1) Hollow Body work x2
⁃ HB hold
⁃ HB rock
⁃ HB flutter kicks
⁃ HB 4 count-cross cross
(2) Plank work
⁃ High plank
⁃ Low plank (elbows or hands)
⁃ Bear crawl hold
⁃ Bear crawl hold with shoulder taps
⁃ Side elbow plank (R) *thread
⁃ Side elbow plank (L) *thread
⁃ Side plank on hand (R)
⁃ Side plank on hand (L)
Ankle dorsiflexion PAILS & RAILS (3x each)
⁃ left ankle 1 min + :10 lift + :10 press
⁃ Right ankle 1 min + :10 lift + :10 press
Skill Work
Single Leg Squat Strength
(Need: step/box, DB/KB/Plate)
2 rounds
Hip Flexor Lift Offs
⁃ 5 reps total (each leg)
⁃ Torso is upright, hands may rest in the ground, but do not apply force!
Drop Step Lunge (weighted, front rack)
⁃ 10 reps (each leg)
2 Leg Squat + Single Leg Lift + 2 Leg Stand
⁃ 3-5 reps each side
⁃ Scale option: Single Leg Sit + Stand (1 or 2 Leg depending on skill level)
⁃ If scaling, try to use a low surface + increase the depth of your squat target!
Workout
Need: DB/KB + mat
AMRAP 12
Weighted carry
20 step ups (weighted)
20 Russian twists (weighted)
10 Ground to OH
Weighted carry:
⁃ Single arm farmer carry
⁃ around the playground circle (or =200m)
Ground to OH:
⁃ DB/KB, depending on weight: utilize a snatch or clean + jerk
⁃ If using a plate: touch one side of the plate to the ground and move OH in one fluid motion