2017 Gymnastics Programming
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WARM UP (optional)STRENGTHHANDSTANDSSTRETCH
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Day 1
3/28/17
National Team Warm up Knee circlesWindshield Wipers (Ground)Box One Leg ExtensionsSide Splits
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10-15 sec stretch in each exercise10 rep descending ladder (decrease by one rep each round. Both sides counts as one rep)3 reps each leg w/ 5 sec hold x 3 rounds1 min hold each leg x 2 rounds
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Bridge W/ BoxUpper arm support (P-Bars)
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10 sec x 2 rounds)20-30 sec hold x 4 rounds (30 sec rest btw rounds) **wear long sleeve shirt if first time doing exercise
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Theraband Warm Up (Part 1)Extended Crab Hold
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10 reps each exercise20 sec hold x 4 rounds (20 sec rest btw rounds) **stretch elbows btw rounds
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PVC Pass-Throughs (Neutral Grip)Ring Push Ups
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10 reps x 2 rounds3-5 reps every 20 sec for 3 min **scale at angle if needed
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Dip Band StretchHanging L-Sit Holds
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20 sec hold x 3 reps20 sec hold x 5 rounds (20 sec rest btw rounds)
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Day 2
3/29/17
Air SquatsBox Rocks With Tuck
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15 reps x 4 rounds (10 sec rest btw rounds)3 reps w /10 sec hold in arch x 4 rounds (rest as much as needed btw rounds)
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Wrist Ups (Plank)Angled Wall Holds
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10-15 reps x 2 rounds1 min, rest 1 min...30 sec, rest 30 sec...1 min, rest 1 min...30 sec, rest 30 sec
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Hand Release Push Ups
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10-12 reps x 3 rounds
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Upper back med ball PVC stretch
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10-15 sec stretch x 3 rounds
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Theraband Warm Up (Part 2)
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10 reps each exercise
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Day 3
3/31/17
Lay down sequenceSINGLETBox handstand holdStraddle Stretch
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10-15 sec stretch in each exercise3 Rounds2 min (1 min rest), 90 sec (1 min rest), 1 min (1 min rest), 1 min3 min hold
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Scap Pull Up PlusRope Climb w/ Legs
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5-7 reps x 2 rounds3 reps as fast as possible (30 sec rest btw rounds)
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Scale Hold3 ROUNDS (complete each exercise once before starting next round)
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10 sec each leg x 3 roundsOne Leg Hollow Extensions
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Theraband Warm Up (Part 1)30 sec hold each leg
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10 reps each exerciseBar Pullover
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3-7 reps
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Arch Holds
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1 min
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3 ROUNDS (complete each exercise once before starting next round)
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Ring Pull Ups (Pause)
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5-7 reps w/ 3 sec pause on each rep
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Rings Tuck Hold
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15-20 sec
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Day 4
4/1/2017
Theraband pass throughsReach Backs:Middle Split
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10 reps x 2 rounds10-15 reps x 3 rounds (30 sec rest btw rounds)2 min hold x 2 rounds **with light partner push on lower back if possible
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Plank Shoulder ShiftsKick Up Drill Version 2
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7-10 reps each side x 2 rounds (slow and controlled)20 reps total (take a few sec btw reps. Focus is on position and balance, not speed)
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Pike StretchSIDE PLANK HOLD ON HAND
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10-15 sec stretch45 sec one each side x 3 rounds
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Straddle StretchShoulder Shifts (Back to wall)
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10-15 sec stretch1 reps each side w/ 30 sec hold at end point of shift x 2 rounds (rest as needed btw rounds)
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Wrists Push ups Version 3Single leg glute bridge
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5 reps x 2 rounds **put hands on soft surface3-5 reps on each leg w/ 5 sec hold each rep x 3 rounds (1 min rest btw rounds)
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Theraband Warm Up (Part 1)Hanging L-Sit Holds
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10 reps each exercisemax hold x 2 rounds (rest as needed btw rounds)
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Day 5
4/4/2017
National Team Warm up Knee circlesAround the World (Tuck)BODY TIGHTENERSSide Splits
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10-15 sec stretch in each exercise5 each side x 3 rounds (30 sec rest btw rounds)5 reps w/ 10 sec hold on each rep x 2 rounds1 min hold each leg x 2 rounds
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Bridge W/ BoxChicken Wings (P-Bars)
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10 sec x 2 rounds15-25 reps x 4 rounds (1 min rest btw rounds)**wear long sleeve shirt first time doing this exercise
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Theraband Warm Up (Part 1)Crab Shifts (Box)
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10 reps each exercise10-->1 reps (decrease by 1 rep each round) 30 sec rest btw rounds
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Dip Band StretchRing Push Up to Hollow Hold
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20 sec hold x 3 rounds2-3 reps every 30 sec x 4 min
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Pike Ups:
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10 reps x 4 rounds
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Straddle Ups:
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10 reps x 4 rounds
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Day 6
4/5/2017
Air SquatsBox Shoulder Shifts
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15 reps x 4 rounds (10 sec rest btw rounds)7-10 reps each side x 4 rounds (rest as needed btw rounds)
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Wrist Ups (Plank)Overhead Plate Shoulder Rocks
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10-15 reps x 2 rounds15-20 reps x 3 rounds (rest as needed btw rounds) **use appropriate weight
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Hand Release Push Ups
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10-12 reps x 3 rounds
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Upper back med ball PVC stretch
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10-15 sec stretch x 3 reps
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Theraband Warm Up (Part 2)
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10 reps each exercise
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Day 7
4/7/17
Lay down sequence3 ROUNDS (1 min rest btw rounds)Box Shoulder ShiftsStraddle Stretch
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10-15 sec stretch in each exercise
Legless Rope Climb5-7 reps x 4 rounds3 min hold
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Scap Pull Up Plus
3 reps (First 2 reps legless. Third rep w/ legs) **complete as fast as possible
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5-7 reps x 2 rounds
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Scale Hold
3 ROUNDS (Complete one round of each exercise before starting at first again) **rest as needed btw rounds
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10 sec each leg x 3 roundsHollow Hold
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Theraband Warm Up (Part 2)1 min
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10 reps each exerciseIce Cream Makers
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5-7 reps
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Arch Ups
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40-50 reps
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3 ROUNDS
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Ring Pull Ups (Pause)
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7-10 reps...rest 10 sec...3 more reps w/ 5 sec pause on final rep
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Rings Tuck Hold
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5 sec hold, rest 5 sec (repeat 5x)
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Day 8
4/11/17
Theraband pass throughsHanging L-Sit HoldsPVC wall facing extensionsMiddle Split
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10 reps x 2 roundsmax hold x 2 rounds (rest as needed btw rounds) **BEAT LAST WEEKS TIME5 reps w/ 5 sec hold x 5 rounds2 min hold x 2 rounds **with light partner push on lower back if possible
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Plank Shoulder ShiftsKick Up Drill Version 2
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7-10 reps each side x 2 rounds20 reps total (take a few sec btw reps. Focus is on position and balance, not speed)
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Pike StretchSide Plank Reach Through:
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10-15 sec hold x 2 reps20-25 reps each side x 3 rounds (no rest)
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Straddle StretchSHOULDER TOUCHES:
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10-15 sec hold x 2 reps10-->1 reps...1-->10 reps (30 sec max rest btw reps)
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Wrists Push ups Version 3Back hyper holds (arms by sides)
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5 reps x 2 rounds (hands down on soft surface)20-30 sec hold x 4 rounds (10 sec rest btw rounds)
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Day 9
4/12/17
National Team Warm up Knee circlesAround the World (Straight Leg)Kick Up Drill Version 2Side Splits
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10-15 sec stretch in each exercise7-10 each direction x 3 rounds (max 1 min rest btw rounds)20 total reps1 min hold each leg x 2 rounds
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