A) Warm Up
3RNFT:
10 alternating walking lunges with a twist
10 squats
10 push ups
20 sec hollow hold
10 supermans
30 second/side Knee to Wall (https://www.youtube.com/watch?v=UM10qXgvGvw)
B) Technique/Strength – Building Pistol Strength
3 x 5-10 (per leg) pistol step ups. Rest 90 sec between sets
This is different than a regular step up. Set yourself up with beside the box (not facing it). Heel is positioned close to the glute, high on a box (ideally close to the same position you would be in for a pistol).
If you don’t currently have pistols, the other foot is on the floor, use a little hop to start the movement. Progress the movement by using less of the foot to help or by bringing the foot higher off the floor closer to a pistol position.
If you have pistols, this is time to work on refining the movement. Work on not holding you foot or on keeping you chest upright, etc. Choose one and work on the best movement your body will allow you.
C) Gymnastics Capacity Test
2 min Max. Pull Ups: Rest 60 sec
2 min Max. Push Ups: Rest 60 sec
2 min Max. Air Squats: Rest 60 sec
2 min Max. L-Sit/Tuck Hold – one attempt only: Rest 60 sec
2 min Max. Double Unders: Rest 60 sec
Rest 3 min then row 500 m for time.
Record each score separately. We will be retesting this workout… 🙂
