OtherGymnasticsBenchmark
Flower
Gymnastics
Solo
Workout Details
Other
To the song 'Flower':
Push-Up Hold
Hold top position
Push-Up Hold
Hold bottom position
Note: Hold top and bottom positions in sync with song cues.
Coaching Tips
Strategy
- 1Focus on maintaining tension in the core and shoulders during the holds.
- 2Encourage participants to breathe steadily even during the holds.
- 3Remind them to maintain a straight line from head to heels in the top position.
- 4In the bottom hold, aim to keep the elbows tucked close to the body.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Get the heart rate up.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or stick.)
- Wrist Flexor Stretch - 30 sec each side(Hold to ease wrist tension.)
Activation Set:
2 rounds- 15 sec hold Push-Up Hold(Focus on form and position.)
Scaling Options
Intermediate
Hold Push-Ups for less duration.
- 1
push up hold
Reduce hold time to 10 sec.
Scaled
Reduce hold positions further.
- 1
push up hold
Hold knees on the floor, reduce hold time to 5 sec.