Gymnastics
Sunday, July 7th, 2024 – Gymnastics
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)
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.
Cool Down (5 minutes)
Static stretching for shoulders, back, and arms.