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Durante Core 2
5 Rounds
Gymnastics
Solo
Workout Details
Other
5 Rounds:
10Arch Rock
10Arch Up
10 secArch Hold
1 minRest
Coaching Tips
Strategy
- 1Focus on keeping your core engaged throughout all movements to maximize effectiveness and reduce injury risk.
- 2For the Arch Rocks and Arch Ups, aim to perform them with controlled movements rather than rushing through the reps.
- 3Use the 10 seconds for the Arch Hold to really focus on your breathing and tension; avoid over-arching your back.
- 4Consider breaking up the sets if fatigue sets in, especially as you progress through the rounds.
- 5Make sure to take full advantage of the 1-minute rest to recover before starting the next round.
Safety Considerations
Technical Focus
Ensure proper alignment during movements to prevent strain on the lower back.
Recommended Warm-Up
General Warm-Up:
- 2 min Easy Jog - 2 min(Maintain a light pace.)
Mobility Drills:
- 5 Cat-Cow Stretch - 30 sec
- 5 Spinal Twists - 30 sec(Twist gently to loosen the spine.)
- 5 Hip Flexor Stretch - 30 sec(Hold on each side.)
Activation:
2 rounds- 10 Glute Bridges
- 10 Bird-Dogs
- 10 Supermans
Scaling Options
Intermediate
Follow the same structure with modified reps or hold times as needed.
- 1
arch rock
Maintain arch but reduce range of motion by using arms for support.
- 2
arch up
Perform with bent knees if necessary.
- 3
arch hold
Hold for 5 seconds instead of 10.
Scaled
Reduce movements and intensity while maintaining the same flow.
- 1
arch rock
Perform with arms down at sides to reduce range.
- 2
arch up
Perform on a bench or lower surface.
- 3
arch hold
Hold for 3 seconds instead of 10.