Gymnastics
Sunday, July 28th, 2024 – Gymnastics
Skill Work (15 minutes)
Freestanding Handstand Holds:
4 sets of 10-20 seconds (use a spotter if needed).
Wall Walk to Shoulder Taps:
3 sets of 6 reps.
4 sets of 10-20 seconds (use a spotter if needed).
Wall Walk to Shoulder Taps:
3 sets of 6 reps.
Strength Work (20 minutes)
Deficit Push-Ups:
4 sets of 8 reps (hands elevated on plates or blocks to increase range of motion).
Arnold Press:
4 sets of 12 reps (dumbbells).
Inverted Rows:
3 sets of 10-12 reps.
4 sets of 8 reps (hands elevated on plates or blocks to increase range of motion).
Arnold Press:
4 sets of 12 reps (dumbbells).
Inverted Rows:
3 sets of 10-12 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)
Tuck-Ups:
4 sets of 15 reps.
Hollow Hold to Arch Hold Transitions:
4 sets of 5 transitions (5 sec per movement)
4 sets of 15 reps.
Hollow Hold to Arch Hold Transitions:
4 sets of 5 transitions (5 sec per movement)
Cool Down (10 minutes)
Static Stretching:
Focus on shoulders, wrists, and hips.
Focus on shoulders, wrists, and hips.