Workout of the Day for 11/4/05. More gymnastics skills. Enjoy!
11/04/05 Warm-up:
25 Squats
20 push-ups
20 Sit-ups
10 Pull-Ups
Samson Stretch x 5 each side
Workout:
Leg Lift-
1.)Grasp a pull-up bar with your palms facing away from you.
2.)Maintaining straight arms and legs, and keeping your legs together,
lift your legs as high as you can.
3.)The goal is to touch your insteps on the bar. If you have to bend your arms, keep working until you can perform the movement with straight arms.
4.) Shoot for 10 clean reps, then move directly to the next exercise..
Beginner – Tuck sit to tuck hip lift
1.)Support your body weight withstraight arms on the parallettes (you can also substitute two chairs placed slightly farther than shoulder width apart) with your knees tucked into your chest.
2.)Attempt to push your hips forward so that they are in line with or in front of your hands.
3.)Hold for several seconds.Then lift your hips up and back so that
your feet rest on the bars. You willhave to lean forward slightly, which puts load on the chest and deltoids. Really concentrate on lifting your hips up and back in a controlled fashion (no swinging). From this position, move back to the tuck sit position and repeat. When you can do this ten times you are ready to
move on.
Intermediate – L-sit to tuck planche
1.)Support your body weight on the parallettes (or two chairs) as with the tuck sit, but this time hold your legs straight out in front of your hips, making your body
into an L shape. This is substantially more difficult than the tuck sit because of the longer levers (legs) in front.
2.)Hold this position for five seconds. Then lift your hips up and back while tucking in your knees, but do not place your feet on the parallettes as in the first progression.
3.)This position is termed a tuck planche; you will feel it just about everywhere. Do not be alarmed if you can’t lift your hips very high at first;
as long as you are actively trying to lift your hips, you will garner the core strength benefits of this movement.
4.)Hold this position for five seconds. Move back into the L-sit for four seconds, then back to the tuck planche for four, then for three, two, one.
5.)Keep working on this progression until you can get your hips at the same height as your shoulders with no rounding of your back for all five time cycles.
Handstand
1.) Choose one of three options: Back to wall assisted handstand, Front to wall assisted handstand, or free-standing handstand (you can also use a partner assist here if you are so inclined)
3.) Start the clock when you are inverted and in control. Shoot for 2 minutes total.
Like the last gymnastic strength progression day, these three are to be performed in circuit fashion, minimal rest between each exercise. Attempt to perform them in as perfect form as you can manage. Complete the circuit three times in its entirety
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