Gymnastics
Sunday, August 4th, 2024 – Gymnastics
Strength Work (30 minutes)
Pull-up Negatives
4 sets x 3-5 reps
(focus on controlling the descent phase)
Barbell Bent Over Rows
3 sets x 8-10 reps
Bicep Curls
3 sets x 10-12 reps
Tricep Dips
3 sets x 10-12 reps
4 sets x 3-5 reps
(focus on controlling the descent phase)
Barbell Bent Over Rows
3 sets x 8-10 reps
Bicep Curls
3 sets x 10-12 reps
Tricep Dips
3 sets x 10-12 reps
Skill Work (20 minutes)
Kipping Pull-up Progression
4 set x 15-20 set
Practice the kipping motion, focusing on timing and coordination.
Hanging Leg Raises
3 sets x 10-12 reps
(to strengthen core muscles)
4 set x 15-20 set
Practice the kipping motion, focusing on timing and coordination.
Hanging Leg Raises
3 sets x 10-12 reps
(to strengthen core muscles)
Warm Up (5 minutes)
Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and arms.
Cool Down (5 minutes)
Static Stretching:
Static stretching for shoulders, back, and arms.
Static stretching for shoulders, back, and arms.