Sunday, November 17th, 2024 – Gymnastics

Goal

Build strength, technique, and improve endurance on the bar.

Warm Up (10 minutes)

Strength and Skill Work (40 minutes)

Assisted Pull-Ups with Band
4 sets of 6-8 reps

Isometric Hold on the Bar (hold halfway position)
4 sets of 10-12 seconds

Knee Raises on Bar
4 sets of 8-10 reps

Tuck Hold on Bar (hold knees to chest on the bar)
4 sets of 10-15 seconds

Controlled Eccentric Pull-Ups
5 sets of 4-5 reps (focus on the descent)

Cool Down (10 minutes)

Stretching for shoulders, lats, and core