WashU Club Gymnastics
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Past fall Conditioning Circuits
30 v ups
10 handstand pushups 10 dips 10 pull ups 10 back tucks / back handsprings 10 C3 (candlestick jumps right / left / both) |
10 minutes continuous block jump / rebound / stick
3 continuous cycles of 1 minute rotations, 5 second transitions: 1) modified handstand pushups (feet on block) 2) bosu ball burpees 3) exercise ball straddle leg lefts* 4) rope climbs |
Summer Conditioning 2019
Arms3 REPS:
15 push ups 10 pull ups (or 15 second pull up hang) NOTE: fingers face away 60 second handstand hold against wall NOTE: stomach to wall, push tall through shoulders, keep core tight |
Legs3 REPS:
30 squats 10 candlestick roll to single leg jumps NOTE: 10 each leg - total of 20 10 rocket launchers NOTE: 10 each leg - total of 20 10 leg raises hanging from bar NOTE: fast up, slow down - good control |
Core3 REPS:
60 second hollow hold NOTE: lower back should touch the floor 30 v-ups NOTE: straight knees, touch toes every time 15 toe-touches NOTE: lying on back in pike, lift shoulders to touch toes 10 second hanging pike hold NOTE: hang on the bar, lift toes to the bar or as high as they go and hold |
Back3 REPS:
10 heel drives NOTE: laying on stomach on raised surface, feet together, lift legs behind you as high as they go 30 second superman hold NOTE: laying on stomach on floor, lift chest and knees, keep feet together 20 rocks Noah's Ark NOTE: laying on stomach on floor, lift chest and knees, rock front to back |
Summer Conditioning 2020
Arms
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Legs
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3 REPS:
Diamond Push-Ups (5-10) Regular Push-Ups (5-10) Wide Arm Push-Ups (5-10) Wall handstand (30-60 sec) belly facing the wall. Arms/legs straight, arms on ears/legs together. Hollow position with only feet touching wall Free wall handstand (3-10 sec) arms on ears and legs together |
3 REPS:
Rebounds (30 sec) (right leg, left leg, both legs) point foot/feet in the air Leg lift hold/scale (30-60 sec) both legs straight, arms straight out to the side. Lifting foot as high as high as you can. Front, side and back Squats (30-60) feet hip width and facing forward. WEIGHT IN THE HEELS!!!! Hands touch the ground with knees not going passed the toes during the squat. Arm reaching over head when standing up |
Core
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Back
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3 REPS:
Hollow hold (45 secs) lower back on the ground Lemon squeezer (10-20) lay flat with arms straight over head. Arms come down to side when chest comes to knees Side leg lifts (5-10) in a side plank position (arm straight), lower the hips to floor and return to plank position, followed by lifting the top leg (keeping straight) as high as you can, returning to plank. That is one. |
3 REPS:
Superman/girl (60s) legs together/straight and knees off the ground. Arm straight and by ears with chest leaving the ground Arch Ups (30-60) same requirements as above assignment |