This week’s class will be power-move oriented. We will focus on the mechanics involved in fundamental power moves and explore novel transitions in and out of them.
Stretches:
- Student-led
Conditioning: (based on gymnast exercises: https://gymnasticshq.com/10-exercises-you-can-do-at-home-to-improve-your-gymnastics-skills-2/)
- Spider-man against the wall to burpees
- Suicides
- Scale to pencil squats
Power moves:
- Windmills & Headmills & Munchmills: Focus on hip movement and transition from windmills to new headmills
- Flares: Focus on hip-head engagement
- Darkhammer: Focus on weight distribution
- 1990s: Focus on head-back-shoulder alignment and leg positioning
- Shoulder Spin: Focus on entry
Transitions:
- Work on transitions with all of the power-moves we learned:
- Entry based transitions
- Making the move different by supplementing it with a concept in the middle
- Exit based transitions
Cypher:
- Free flow