19-02-21
Hi All,
So here is the workout for today , thanks to all those who attended , thank you for warming up previously to attending, this gave us more time to complete todays training.
Exercise Sets Reps Teaching points
Squats 3 10 Feet flat hip width apart
arms out back straight
lower to 90% & return up
Walk out plank/animal squat 3 5 from plank squat back
bottom to heels & return to
plank position x 5 , walk
back up to stand position.
One leg squats front & back 3 5 each leg Balance on one leg lift other
leg up in front perform one
squat, swing leg to the
back keeping a straight line
perform two squats touch
the floor with hands. Swing
back to front and repeat.
Try to keep your balance
throughout.
Chair lower core crunches 3 20 Sit on your chair & lean
back legs out straight,
bring your knees to chest
& back out straight. Hold
chair firm keep back
straight and feet together.
Towel shoulder flexes 3 10 Holding a rolled up towel
above your head, with
arms straight up inline
with ears, take arms
back & return to line.
Head still back straight.
Repeat all of the above three times if you can.
Remember to stretch after your workout, lets think about what we have worked and relate this to our gymnastics.
Here are some great ways to stretch out
Exercise Muscles Sets Reps Teaching points
Bridge/Crab shoulders 5 x 1 min 5 Lay on your back
chest knees bent elbows by
Stomach ears fingers facing heels
Hip flexors raise up into arched
position, aim to keep
feet together legs straight
Splits RL/LL Quads 5 x 1 min 5 Start on a straight line,
Hamstrings as you slide into your
Hip flexors position keep hips square
body upright.
Box splits Adductors (inner legs) 5 x 1 min 5 Start on your knees
extend legs out as far
comfortable one leg at a
time, be sure to use a
comfortable mat.
Have a go at finding the correct technical names for all the muscles you have been working , as I have deliberately left some out
Good luck happy training