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Durante Core 2
5 Rounds
Gymnastics
Solo
Workout Details
Other
5 Rounds:
10Arch Rock
10Arch Up
10 secArch Hold
1 minRest
Coaching Tips
Strategy
- 1Maintain steady breathing during each round; focus on form rather than speed.
- 2Keep your transitions between movements smooth and deliberate to maintain rhythm.
- 3Try to keep the Arch Holds engaging, aiming for the full 10 seconds without compromising form.
Safety Considerations
Technical Focus
Ensure the lower back is not excessively strained during arch movements.
Recommended Warm-Up
General Warm-Up:
- 3 min Easy Jog - 3 min(Progressively increase pace.)
Mobility Drills:
- 10 Cat-Cow Stretch(Focus on spinal flexibility.)
- 5 Thoracic Extension(Open up chest, improve shoulder mobility.)
- 10 Seated Forward Bend(Stretch hamstrings and back.)
Activation Routine:
3 rounds- 5 Arch Rocks (Bodyweight)(Focus on the movement pattern.)
- 5 Arch Ups (Bodyweight)(Warm up lower back and core.)
- 10 sec Arch Holds (Bodyweight) - 10 sec(Engage core throughout hold.)
Scaling Options
Intermediate
Reduce repetitions and hold duration
- 1
arch rocks
Reduce to 5 reps.
- 2
arch ups
Reduce to 5 reps.
- 3
arch holds
Hold for 5 seconds.
Scaled
Further reduce reps and hold duration
- 1
arch rocks
Reduce to 3 reps.
- 2
arch ups
Reduce to 3 reps.
- 3
arch holds
Hold for 3 seconds.