OtherGymnasticsBenchmark
Flower
Gymnastics
Solo
Workout Details
Other
For Max Reps:
To the tune of the song "Flower":
Push-Up Hold
Hold top position
Push-Up Hold
Hold bottom position, chest an inch off the ground
Coaching Tips
Strategy
- 1Pace yourself during the holds; focus on maintaining form rather than rushing through the repetitions.
- 2Communicate the timing with the music to ensure that holds are done in sync with the song.
- 3If maintaining position becomes challenging, consider breaking the holds into shorter intervals with mini breaks to avoid losing form.
Safety Considerations
Technical Focus
Maintaining the correct position during holds - ensure the body remains straight and hips do not sag.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Light Jog or Skip - 2-3 min(Lightly elevate your heart rate to prepare for the holds.)
Mobility:
- 5-10 Shoulder Stretch(Stretch shoulders to improve flexibility for push-up holds.)
- 5-10 Chest Opener Stretch(Increase chest flexibility and range of motion.)
- 5-10 Wrist Rolls(Loosen up the wrists to prepare for push-up holds.)
Activation: 2 Rounds of:
2 rounds- 10 sec hold Push-Up Holds(5 seconds in the top position, 5 seconds in the bottom position.)
- 30 sec Plank Hold(Prepare the core to support the push-up holds.)
Scaling Options
Intermediate
@20% less hold time
- 1
push up holds
Decrease the duration of the holds to 10-15 seconds.
Scaled
@40% less hold time
- 1
push up holds
Start with holds of 5-10 seconds.