Individualized Programming DEMO Week
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This particular athlete wanted to build a little of everything. Her goals were to train 3 days a week and build her Weightlifting, Gymnastics and Short-Mid Conditioning.
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Week 1
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Daily Full Body CARs13eSuggested to do this everyday. Morning routine. Pre-Workout. Etc. Move everything at least once a day!
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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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Locomotion110m each
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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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Prone Swimmers2-33-5Keep your head down and pull only with your shoulders and arms. Don't superman to get your arms up.
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Skill StrengthThis is your long term goal portions. Take your time and be patient.
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Hip Snatch 33Keep weight light. Work on keeping the bar pressed into the hip, extend tall and pull to the bottom of the squat.
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Muscle Up Transition Rocks33-5Practice between sets of snatches. Focus on using the arms and not your core or legs.
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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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Pull Up35-10Pick a variation from the video that is challenging but sustainable for all 3 sets of 5-10 reps
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Dips35-10Pick a variation from the video that is challenging but sustainable for all 3 sets of 5-10 reps
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ConditioningThis is where you work on sustainability. Push hard but don't drop off. An 7 effort for the entire time is better than starting at a 10 and ending with a 3
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Row4-5500m Pick a sustainable pace for all 4-5 sets. Get out of the rower and go straight into the wall sit.
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Wall Sit w/ Block4-5:30-:60Rest 2:00 after each set.
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Core WorkYour core must be solid for gymnastics and calithenics type exercises. Don't skip!
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Hollow Rocks360Scale by bending your knees towards your chest as much as needed to maintain 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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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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Jump Rope13:00Just keep moving. Single Unders variations only.
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PrehabStart increasing your range here.
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Squat Routine15-10
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Skill StrengthThis is your long term goal portions. Take your time and be patient.
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Back Squat36Do at RPE (Effort) of 8 <---meaning you should have 2-3 more technically sound reps in the tank
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Stalder Press Ups31-5Practice between your sets of squats.
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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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Natural GH Raise35
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ConditioningThis is where you work on sustainability. Push hard but don't drop off. An 7 effort for the entire time is better than starting at a 10 and ending with a 3
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Double Under350Perform DU staight into KBS with no rest between movements or sets. Keep yourself moving!
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KB Swing325
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Core WorkYour core must be solid for gymnastics and calithenics type exercises. Don't skip!
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Leg Raise Progressions310
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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 Up 33x5sHold each position for 5s for 3 reps total. Pick a variation that is challenging but doable.
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Seated Internal Pulls w/ Block33x5sFull body tension while pushing down on the Foam Roller. Drive your knees into the roller and feet away from the roller for 3x5 sec hold per set.
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Skill StrengthThis is your long term goal portions. Take your time and be patient.
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Clean Deadlift35Set up as if you are doing a clean. Chest up, butt down, push through the entire foot and stay ove the bar.
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Handstand Pike Correction Drill31-5Work on these while resting between Clean DL sets
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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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Sumo Deadlift310Focus on keeping your hips down and chest up while driving though the whole foot.
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Handstand Push Up Progressions
35Pick a variation that is challenging but sustainable.
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ConditioningThis is where you work on sustainability. Push hard but don't drop off. An 7 effort for the entire time is better than starting at a 10 and ending with a 3
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Airdyne/Bike7-10:20As soon as you finish the bike perform your burpees and then rest 1:00 between sets.
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Burpee7-105-7
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Core Work
Your core must be solid for gymnastics and calithenics type exercises. Don't skip!
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Side Plank Press Ups310eDon't bend at your hip. Bow through your side/oblique torso area.
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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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