KOKOKAHI GYMNASTICS
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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!

SESSION 01 | TIME: 10:00

10 EXERCISES X 10:00


COACH'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: 10:00

10:00 AMRAP


COACH'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: 8:00

HOLLOW ROCK CHALLENGE


COACH'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: 5:00

5:00 AMRAP


COACH'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!
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DISCLAIMER


Kokokahi Gymnastics Team, and all parties related to Kokokahi Gymnastics Team, cannot be held liable for the use of this information or exercises.
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LET'S CONNECT

45-558 C-21 Kamehameha Hwy.
Kaneohe, HI. 96744
​​(808) 235-6866
info@kokogym.org


© 2020 Kokokahi Gymnastics Team | All Rights Reserved

  • Home
    • Parent's Log In
    • About Us
    • Donations
    • Koko Shop
    • Contact
    • Kokokahi Instagram
    • Kokokahi YouTube
  • Membership
    • Classes + Schedule
    • New Account
    • Policies + FAQ's
    • Virtual Training >
      • View All Training
      • Live Classes >
        • Advanced Class
        • Advanced Gymmini Class
        • Gymmini Class
        • Toddlers Class
      • Skill Classes >
        • Back Walkovers
        • Forward Roll
        • Front Hip Circles
        • Low Bar Pullovers
      • Stretch Sessions
      • Strength Workouts >
        • Core Strength
        • Conditioning Circuits
      • Maintenance >
        • Ankle Maintenance
        • Wrist Maintenance
        • Foam Roll Recovery
  • Aloha Gymfest
    • General Information
    • Session Schedules
    • How to Register
    • Host Hotels
    • Things to do on Oahu
    • Train with us!
    • Aloha Gymfest Instagram
  • Events
    • View All
    • Halloween Classic
    • Mini Olympics
    • The Greatest Show
    • Team Try-Outs
    • Birthday Parties
  • Competitive Teams
    • All Competitive Teams
    • Compulsory Team
    • Xcel Team
  • We're Hiring!
  • Visiting Gymnasts
    • Level 3 Visitor Form
    • Level 4 Visitor Form
    • Level 5 Visitor Form
    • Optional Team Visitor Form
    • Xcel Silver Visitor Form
    • Xcel Gold Visitor Form
    • Xcel Platinum Visitor Form