1/9 Mobility Monday

It's Mobility Monday! Today's mobility video from The Movement Fix is perfectly suited to our gymnastics pulling progressions. We will continue these progressions into the spring. We're seeing great improvement by all of you! Who's next to get their first pull-up, pistol, rope climb or muscle-up?
Today's Workout
Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a hollow body hold, pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.​​ Watch this video for the hollow body hold progressions. ​

Level 1

• 10 back to bellies
• 10 sec flexed harm hang
• 5 horizontal ring rows
• ​3 rope foot wraps to standing

Level 2

• 10 -30 Sec tuck hollow body hold (arms at sides)
• 3 negative pullups
• 3 muscle up transitions
• 1-12 foot rope climb

Level 3

• 10-30 sec straight leg hollow body hold (arms at sides)
• 3-5 strict pullups
• 2 muscle up attempts 
• 1-15ft rope climb 

Level 4

• 10-30 seconds hollow body hold (arms and legs extended)
• 3 weighted pullups
• 1-3 muscle ups
• 10 linked toes to bar

then,
​On the minute for 20mins
​Odd Mins: 10 Reverse Alternating Lunge with Dumbbell Pass-Through - pick your load
Even Mins: 10 Clapping Push-ups
Today we are working flexibility, core strength, explosiveness and stamina. Pick a dumbbell for the lunges that is challenging but is not so heavy that you have a hard time keeping your chest upright. Use bands across the J hooks to scale the clapping push-ups. Scale all reps as needed to keep the work rest ratio no longer than 40:20secs. 

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