Gymnastics Focus
· You must wear face-covering at all times & and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
· Please bring an extra clean and dry pair of shoes with you.
Completed During WOD Review
Spiderman
Pigeon
Up dog
Down dog
Child’s pose
Seated shoulder extension
Self Faber test: https://www.youtube.com/watch?v=CzLiSU7o4yM
You can add in the Faber test during the open stretches to see if one hip is tighter than the other or if both hips are even. The Airplane drill we will be doing during the SOD will help address an imbalance/tightness in the hip(s).
SOD/Prep
2x (4 min)
5 Single leg assisted hip airplanes/side (https://www.youtube.com/watch?v=KXLUrV5JdDU)
BB front rack stretch
5 BB front squats
-4 min build to set 1 weight-
SOD
E2MOM for 10 min (5^ rounds)
4^ Pausing front squats (2-sec pause)
Single leg hip openers (5/leg) (Rounds 4 & 5 are optional)
WOD
14 min AMRAP
1 Pull-up (Mod: Ring row or banded pull-up)
1 Lateral lunge/side (bodyweight)
1 Devil’s press/arm (50/35) (50+ 35/20)
*Add 1 rep after each completed round
