WHEN SCHEDULED FOR 30 MINUTES OF BARS USE THIS WARM UP LIST FOR A DYNAMIC AND STRENGTH BUILDING BARS ROTATION - Proceed to usual Lesson plans when complete.
Coach may decide number and reps of each activity, stated numbers are just a suggestion
You do not have to get through this entire list, you can pick and choose which activities/ assignments to do based on the specific class needs.
| Assignment | Description | Difficulty Level (1-5🌟) | The Why? |
|---|---|---|---|
| Banded pull ups (10) | Secure a thick resistance band to the high-bar. Place one or both feet into the band, then grip the bar with your hands on either side of where the band is attached. The band will provide assistance as you perform the pull-up | 🌟🌟 | pull ups are an extremely helpful activity to do to build upper body |
| L hang (10 seconds) | hanging with arms straight lift legs up to feet are at belly button height (pike shape) | 🌟🌟🌟 | Strengthening core |
| Planch rocks (5) | Need: floor bar, barrel or yoga ball - In a push up position with hands on floor bar, and feet on ball or barrel, planch forward so shoulders are leaning over wrists and back to neutral | 🌟🌟🌟 | learning to planch in a push up position is essential for developing a strong cast. |
| Front support bounces (5) | On the low bar in a front support position in a hollow shape, use the bars flex to bounce up and down remaining in the hollow front support | 🌟🌟🌟🌟 | Maintaining shape on bar with movement 7 learning to manipulate the bars flex |
| Hollow stand bar bounces (5) | With feet planted on ground slightly in front of hips, in a hollow shape, arms extended straight, grabbing the bar begin to push and pull on bar to manipulate the bars flex, while maintaining shape | 🌟🌟🌟🌟 | Maintaining shape while movement happens + strengthening the hollow shape for tap swings |