PROP YOUR PHONE UP AND FOLLOW ALONG!
We've created these videos with the goal of bringing gymnastics to everyone, everywhere. You don't need a gym full of fancy equipment to practice — All you need is a little self motivation!
Follow along in real time with the Kokokahi Optional Team as they sweat through these high intensity conditioning circuits!
We've created these videos with the goal of bringing gymnastics to everyone, everywhere. You don't need a gym full of fancy equipment to practice — All you need is a little self motivation!
Follow along in real time with the Kokokahi Optional Team as they sweat through these high intensity conditioning circuits!
SESSION 01 | TIME: 10:0010:00 ASCENDING LADDERCOACH'S BREAKDOWN
THE SESSION:AMRAP x 10:00 (Adding +2 reps each round) Candlestick Roll + Back Tuck Slider Core Extensions V-Ups Basically — here's how you'll do this workout: ROUND 1 = 2 reps per movement ROUND 2 = 4 reps per movement ROUND 3 = 6 reps per movement You'll continue this pattern of adding +2 reps each round, until your 10:00 is up! |
SESSION 02 | TIME: 10:0010:00 AMRAP
COACH'S BREAKDOWN
THE SESSION:Our Kokokahi Optional Team went through this spicy, plyometric circuit that challenged their explosiveness and how well they could control movements while fatigued! AMRAP x 10:00 10 Inchworm + Push Ups 10 Squat Jumps with Half Turns 20 Handstand Shoulder Taps 40 Rebounding Forward Kicks |
SESSION 03 | TIME: 18:0018:00 EMOMCOACH'S BREAKDOWN
THE SESSION:EMOM x 18:00 Minute 1: 0:60 of Scales - Right Side Minute 2: 0:60 of Scales - Left Side Minute 3: 0:60 of Russian Twists Minute 4: 0:60 of Push-Ups Minute 5: 0:60 of Candlestick Rolls + Split Jumps Minute 6: 0:60 of Rest Our goal: To go unbroken (no stopping!) through each “work” section, and only rest during the rest period. It’s hard, but do-able! PS: "EMOM" means "Every minute on the minute", where you will start the next exercise! |
SESSION 04 | TIME: 15:0010:00 AMRAP
COACH'S BREAKDOWN
THE SESSION:EMOM x 15:00: Complete 5 Burpee + Squat Box Jumps The key here is to make sure your squat and box jump are one, fluid movement. Don't do your squat, pause, then jump. Explode up from the bottom of your squat and jump! We're using this session to increase the team's endurance and improve plyometric explosiveness that will transfer into their tumbling and vaulting. |
