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 core strength 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 core strength circuits!
SESSION 01 | TIME: 10:0010 EXERCISES X 10:00COACH'S BREAKDOWN
THE SESSION:0:30 of Work and 0:30 of Rest for Each Exercise: 1. Hollow Rocks 2. Arch Hold 3. Flutter Kicks 4. Arch Rocks 5. Tuck-Ups 6. Arch-Ups 7. Single Leg V-Ups 8. Plank Hip Taps 9. Arch Rocks 10. Scissor Kicks |
SESSION 02 | TIME: 10:0010:00 AMRAPCOACH'S BREAKDOWN
THE SESSION:AMRAP x 10:00: 50 Plank Hip Taps 50 Tuck-Ups 50 Arch-Ups wit Hands Behind Head PS: "AMRAP" means "As Many Rounds As Possible" — So, we're setting our timer for 10:00 and working to get as many rounds and reps as we can before time runs out! |
SESSION 03 | TIME: 8:00HOLLOW ROCK CHALLENGECOACH'S BREAKDOWN
THE SESSION:Every 0:30 for 15 Rounds: Complete 10 Hollow Rocks The number of rocks per round is intentionally low (the girls can do way more than 10 hollow rocks in a row) so we can focus on holding absolutely perfect and tight positions through each set. The round count is intentionally high (15 got spicy!) to help increase muscular endurance as they hold their perfect hollow positions. |
SESSION 04 | TIME: 5:005:00 AMRAPCOACH'S BREAKDOWN
THE SESSION:AMRAP x 5:00 20 Tuck-Ups 20 Single Leg V-Ups 20 Arch Rocks During the tuck-ups and single leg v-ups, you're trying to lift your shoulders and back as high off the floor as possible with each rep, while still controlling the descent back to the starting position. On the tuck-ups, make sure to hit a tight hollow position at the bottom and hold the "tuck" position at the top until you have shown full control. It's about moving with high quality and integrity! |
DISCLAIMER
Kokokahi Gymnastics Team, and all parties related to Kokokahi Gymnastics Team, cannot be held liable for the use of this information or exercises.
