Gymnastics
Sunday, July 7th, 2024 – Gymnastics
Warm Up (5 minutes)
3-5 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretches targeting shoulders, back, and arms.
Dynamic stretches targeting shoulders, back, and arms.
Strength Training (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 reps
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 reps
Practice the kipping motion, focusing on timing and coordination.
Hanging Leg Raises:
3 sets x 10-12 reps
(to strengthen core muscles)
Cool Down (5 minutes)
Static stretching for shoulders, back, and arms.