****** Bring LONG SOCKS!!********
Warm up 3-5 minutes Obstacle- ring swing, jumping and hopping!!
Gymnastics strength: 2 sets of:
- 10 Scapular retractions
- 10 Banded external rotations
- 8 each side side plank touch unders
- 10 in and outs
Mobility
- Shoulders stretching with Partners
- pike and straddles stretch with partners 30 sec holds x 2
- straddle -candle stick -straddle 5 reps x 2 sets
Rope Climbs:
- Pulley System : work 1-2 reps x 3 sets - adjusting weight
- Learning to anchor the feet on a rope
- Can you hang?
- working the knees to chest
- Putting it all together-
- from the floor
- from a box then
- full ROM
Optional Workout
10 minutes of:
- 1 rope climb ( 2 from floor to standing-scaled)
- row 250/run 200/Assault 8-10 cal
- 10 hand release push ups- scaled is banded
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