Photo: Genevieve Gyulavary<\/span><\/figcaption><\/figure>\nGrab a set of light plates to perform this posterior chain warm-up. Send your hips and butt back with your chest parallel to the floor. First, with your thumbs up and palms facing in, perform I\u2019s. Second, move your arms out to a 45 degree angle and perform Y\u2019s. Third, move your shoulders out to 90 degrees, elbows fully extended, with thumbs up and perform T\u2019s. Finally, bring your shoulders and elbows to 90 degrees and perform U\u2019s, rowing back and then rotating your shoulders so that your palms are facing the floor. For U\u2019s, be sure to reverse the movement on the way down. Perform 2 sets of 5 of each letter.<\/p>\n
3. Hollow Hold Variations<\/b><\/h2>\n
This position is the foundation of all gymnastics movements. If you\u2019re going to be doing any type of hold, this is a go-to to prep your core.<\/p>\n
Here are several different variations:<\/p>\n
Classic Hollow Hold<\/b><\/h3>\n
Begin laying flat on your back with special attention to maintaining a flat low back.<\/p>\n