GymnasticStrength DEMO Week
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This is a demo of a week of training from the beginning of June 2018. Training is updated weekly.
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#GymnasticStrength DEMO Week
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Day 1SetsRepsInfo
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Warm UpTake your time. Think about quality and increasing your bodies movement during this time.
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Single Leg Jump Rope230-50eRest about 60s between sets
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PrehabStart increasing your range here.
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Passive to Active Pulls2-33x5s holdScale by not leaning back into the high arch position.
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Tri/Lat PAIL/RAIL2-35x5sPush elbows down into bench for 5s and then send your hips back and head down and repeat
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Skill StrengthThis is your long term goal portions. Take your time and be patient.
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Muscle Up Progressions31-5Scale with Transition Rocks Progressions if needed
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Strength ConditioningThis is your building block and the short term result portion. Push hard here and embrace the burn!
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Wide Grip Pull Up35-10Scale with Pull Up Progression that best challenges you.
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Wide Grip Ring Dip35-10Scale with Dip Progression that best challenges you.
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Core WorkYour core must be solid for gymnastics and calithenics type exercises. Don't skip!
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Hollow Rock Flutterkick350-100Scale with Hollow Rocks in Tuck, Straddle or Straight for 60sec
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Mobility and FlexiblityTime to increase ROM to be able to strengthen it later. Your building blocks.
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Bridge330sPush Up as much as possible. Even if you are bent arm and on your head. Push into the floor!
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Day2SetsRepsInfo
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Warm UpTake your time. Think about quality and increasing your bodies movement during this time.
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Hip CARs2-33e
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Arm/Scap CARs2-33e
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PrehabStart increasing your range here.
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Squat Routine15-10Elevate the heels slightly if needed to help keep your feet flat on the floor.
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Skill StrengthThis is your long term goal portions. Take your time and be patient.
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Pistol Progressions35e30s Each if you are doing the static hold.
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Natural GH Raise35Reach as far as possible. It's okay if you feel these in your calves too.
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Strength ConditioningThis is your building block and the short term result portion. Push hard here and embrace the burn!
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ISO Bulgarian Split Squat35--4--35s hold half way down then 5 reps + 5s hold + 4 reps + 5s hold + 3 reps. Weight is optional.
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Core WorkYour core must be solid for gymnastics and calithenics type exercises. Don't skip!
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L-Sit310-30sJust the first half of the video is the L-Sit Demo
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Mobility and FlexiblityTime to increase ROM to be able to strengthen it later. Your building blocks.
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Front Splits190s eachBreathe deep and keep settling deeper. This is going to hurt.
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Middle Splits190sBreathe deep and keep settling deeper. This is going to hurt.
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Day 3SetsRepsInfo
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Warm UpTake your time. Think about quality and increasing your bodies movement during this time.
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#GymnasticStrength Warm Up110r/30s
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PrehabStart increasing your range here.
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Scapular Push Up35x5s5 reps with a pause for 5s in retraction and protraction (top and bottom)
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2-Postion Bicep Opener35e
Straight and turned out. Use light weight or object. Make sure your arms complete lock out at the bottom
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Skill StrengthThis is your long term goal portions. Take your time and be patient.
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Flag Progressions35-10sScale Up by kicking up into a tucked flag position.
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Strength ConditioningThis is your building block and the short term result portion. Push hard here and embrace the burn!
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Push Up 20s1-35+5+105 reps half way down + 5 reps from half way to bottom + 10 full reps
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Core WorkYour core must be solid for gymnastics and calithenics type exercises. Don't skip!
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Side Plank Press Ups310eFeel this in the side/oblique. Don't bend forward or at the hip.
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Mobility and FlexiblityTime to increase ROM to be able to strengthen it later. Your building blocks.
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Jefferson Curl33-5Light wt. (15-35lbs) Work on spine segmentation and increasing your ROM
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Day 4SetsRepsInfo
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Warm UpTake your time. Think about quality and increasing your bodies movement during this time.
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Cartwheels 110Start out with bent knees if it has been a while. This will keep you from pulling something!
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Handstand Bail Outs110Work on passing though vertical and moving one hand to turn and bail out like a cartwheel.
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PrehabStart increasing your range here.
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Prone Shoulder Pulls2-33x5s + 10rStay hollow. Dont use your low back.3 sets of 5s hold up then 10 reps of lifting up and down.
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Prone Swimmers2-35Keep your torso tight and don't arch to elevate your hands/arms. Pull with the shoulders.
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Skill StrengthThis is your long term goal portions. Take your time and be patient.
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Handstand Balance330-60s HoldScale with Balance Correction Drills
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Handstand Controlled Wall Reach
33-5Kick up a little away from a wall and slowly and controlled let yourself lean into the wall.
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Strength ConditioningThis is your building block and the short term result portion. Push hard here and embrace the burn!
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Handstand Walk15:00Do as much work as possible in 5min. Scale with Shoulder Taps.
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Core WorkYour core must be solid for gymnastics and calithenics type exercises. Don't skip!
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Hollow Lat Pulls35-10Don't break hollow!
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Mobility and FlexiblityTime to increase ROM to be able to strengthen it later. Your building blocks.
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Pankcake Pull Progressions35
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Day 5
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*Choose one of the days (1-4) to repeat depending on your weaknesses/deficiencies.
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