THURSDAY 4/6/2017

All Hype Athletes

Gymnastics Accessory Work

• 20 Cat-Camels
• 5 rounds NFT
  • :20s Long Bridge
  • 15 GHD Leg Extensions
  • 15 GHDSU + :10s Hollow Hold
  • :30s BW OH Hold (Yoke or Barbell)

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Today is NOT the day to skip gymnastics training. Each exercise should be done slowly and with purpose. The exercises are designed to train your body and your muscle memory and improve overall body control.

Cat-Camels - or as Neil calls them "Stripper training." On your hands and knees, arch your spine as much as possible and pause for a full second before slowly moving to round your back up as high as possible. This drill helps train your body into the proper hollow and arch positions, but it is also a great drill to use to improve thoracic mobility.

Long Bridge - begin in a pushup position, round your ribs up as high as possible like the "camel" part of the cat-camels. KEEP YOUR HIPS FLAT. Do not stick your but in the air. Slowly walk your hands forward and slide out as long as possible while maintaining your round ribs, flat hips, and tight glutes. Hold for :20 seconds.

GHD Leg Extensions - Backwards on the GHD, with your legs hanging down, drive your heels up as high as possible. KEEP YOUR FEET TOGETHER! Knees locked.

OH Yoke Hold - This is one of my favorite drills for overhead mobility, especially when paired with dead hangs. You're focusing on your lockout - elbows locked, shoulders engaged, tight core. Begin with your hands as wide as the yoke will allow, but also try the holds with your hands at various widths. The narrower your hands, the harder it will be.

If you are using a barbell (if you weigh less than the yoke), put the arms on the rig as high as possible and place the barbell on top. You should NOT have to jerk or squat the bar. You only need to be able to unrack the bar and clear the arms by about 2 inches.