Gymnastics
Sunday, August 11th, 2024 – Gymnastics
Skill Work (15 minutes)
Handstand Walks
4 sets of 5-10 steps
(use a wall or spotter if needed)
Kipping Handstand Push-Ups
4 sets of 5 reps
(practice the kipping motion)
4 sets of 5-10 steps
(use a wall or spotter if needed)
Kipping Handstand Push-Ups
4 sets of 5 reps
(practice the kipping motion)
Strength Work (20 minutes)
Push Press
4 sets of 8 reps
(barbell or dumbbells)
Pull-Ups or Chin-Ups
3 sets of 8-10 reps
4 sets of 8 reps
(barbell or dumbbells)
Pull-Ups or Chin-Ups
3 sets of 8-10 reps
Warm Up (5 minutes)
Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and core.
Core Work (10 minutes)
Handstand Shoulder Shrugs
4 sets of 10 reps
(while in a handstand position against the wall)
L-Sit Holds
4 sets of 20 seconds
(on parallettes or dip bars)
4 sets of 10 reps
(while in a handstand position against the wall)
L-Sit Holds
4 sets of 20 seconds
(on parallettes or dip bars)
Cool Down (10 minutes)
Static Stretching
Focus on shoulders, wrists, and core.
Focus on shoulders, wrists, and core.