WARM-UP:
5 min jump rope with the weight belts - focus is on the straight legs, the hgh rebound
SHAPPING + CONDITIONING
CIRCUIT # 1 - 25min
- Planche rocks x 2 x 7
- Arch rock x 2x 30sec
- Extended hollow holds x 30sec (lifing up to HS)
- Handsntand hold at wall (facing the wall) x 1min
Press to Handstand x 25 (Press to straddle stand), on floor
FIRST APPARATUS: Vault 30min
STATIONS
- Hurdle straight jump onto 60cm height x 7
- Front tucks on tramp x 10 + front layouts
- Heel drive and with hamstring curl (test) x 10
- Front tuck drill +fwd roll x 10
BREAK 7min
SECOND APPARATUS: High Bar 40-50min
- Routines
STATIONS
- Casts to HS in both grips on low bar + on cast machine x 10 (they go for as high as they can)
- Baby giant using floor bar drill x 10
- Shape change
- Cast bachip circles undershoot
THIRD APPARATUS: Rings 30 min
- Routines + swings on rings
STATIONS
- Strength routine on low rings (2 chin-ups, L-sit hang, inverted hang, back lever) + Support of low rings
- Muscle-ups on PB from Upper arm x 10
- Using bungee cross presses (for dislocated and inlocates)
- Dril drill over barell x 10
IF time allows we will do basic conditioning 3 sets x 10
- Chin-ups (between PB, chins above the PB)
- Leg lifts
- Push-ups on rings (feet elevated)(or PP
- Muscle up dips
- Inverted chin-ups
FLEXIBILITY
- Splits in all 3 position, 3 x 30sec rotations
- Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise -- quad stretch between x 30 sec
- Bridges (feet elevated and not) + Dorsal hangs + pec stretch -3 x 30sec
- el-grip hangs, and beat swings. 45sec
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