Gymnastics
Sunday, July 21st, 2024 – Gymnastics
Strength Work (25 minutes)
Hanging Leg Raises:
3 sets x 8-10 reps
(focus on bringing toes as close to the bar as possible)
Renegade Rows:
3 sets x 8-10 reps
(each arm, to strengthen core and shoulders)
Plank with Side Twists:
3 sets x 12-15 reps
(alternate twisting hips to each side from plank position)
Superman Hold:
3 sets x 20-30 seconds
(strengthen lower back and glutes)
3 sets x 8-10 reps
(focus on bringing toes as close to the bar as possible)
Renegade Rows:
3 sets x 8-10 reps
(each arm, to strengthen core and shoulders)
Plank with Side Twists:
3 sets x 12-15 reps
(alternate twisting hips to each side from plank position)
Superman Hold:
3 sets x 20-30 seconds
(strengthen lower back and glutes)
Skill Work (25 minutes)
Toes-to-Bar Practice:
3 sets x 10-15 reps.
Work on stringing together multiple repetitions with proper form and control.
Kipping Toes-to-Bar:
3 sets x 10-15 reps.
Practice adding the kipping motion to your toes-to-bar technique.
3 sets x 10-15 reps.
Work on stringing together multiple repetitions with proper form and control.
Kipping Toes-to-Bar:
3 sets x 10-15 reps.
Practice adding the kipping motion to your toes-to-bar technique.
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)
Plank Shoulder Taps:
4 sets of 20 taps.
V-Ups:
4 sets of 15 reps.
4 sets of 20 taps.
V-Ups:
4 sets of 15 reps.
Cool Down (10 minutes)
Static stretching for shoulders, back, and core muscles.