Get Gymnasty
Core Strength
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10m
This gymnasty core sequence is all about common 'shaping' drills common found in the gymnastics space.
Intervals:
- 30s Hollow flutters
- 30s Hollow hold
- 30s Arch flutters
- 30s Arch hold
- Rest 30s
Repeat 2-3x
Feel free to follow along as Coach Jenn brings you through three rounds of the sequence, or set up your own clock after you've reviewed the movements.
Note: Adjust time up or down depending on your current abilities to maintain form. For example, if you feel like a 10s rest period is needed between movements, that's OK. If lower back can't be maintained on the floor in the hollows, bend knees. We always want to prioritize quality, even as it gets spicy!
Up Next in Core Strength
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Back to Basics
Check out the video for demonstrations of movements and scaling options. Follow along for 3 rounds, or do on your own (more or less) depending on how you feel.
EMOM 9
45s of work, 15s of rest
1) Bird dogs (side #1)
2) Bird dogs (side #2)
3) Dead-bugs -
Walk The Plank
Complete unbroken as long as quality can be maintained:
- 45s Forearm plank (with reaches if advanced)
- 45s Side plank, right
- 45s Rear support hold
- 45s Side plank, leftComplete for 2-3 more rounds, trying to move from the second side plank right back to the forearm plank.
Adjust time up ...
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Neat Obliques
Complete:
- 10 Side plank raises, per side
- 20 Hollow heel taps (10 per side, alternating)
- 30 Russian twists (15 per side, alternating)Go through 3-5 rounds, depending on your needs and what best fits your schedule!
