I spent the first 17 years of my gymnastics career under Bill and Donna Strauss at Parkettes National Gymnastics Training Center. Parkettes, and Bill and Donna, are legends in the gymnastics world. They routinely send athletes to Olympic Games, World Championships, and National Championships. Over the past year they started mixing Crossfit workouts into their daily strength and conditioning, and it has paid off. This year, Parkettes is sending an army to National Championships. These are the names to look for in 10 years.
Handstand Hamstring Stretch
2×1:00 Chin to Toes Handstand
Start to gently bounce your toes away from the wall so that you are holding a freestanding handstand right up against the wall as much as possible and using your toes to balance for the rest of the time.
Skills and Drills
Ring Hip Extension Drills 3×10 DEMO