Gymnastics
Sunday, June 16th, 2024 – Gymnastics
Strength Training (25 minutes)
Assisted Kipping Pull-Ups:
3 Sets X 5-8 Reps
(Use Minimal Assistance)
Pull-up Holds:
3 Sets X 10-20 Seconds
(Hold Yourself at the Top Position of the Pull-up)
Arnold Press:
3 Sets X 10-12 Reps
3 Sets X 5-8 Reps
(Use Minimal Assistance)
Pull-up Holds:
3 Sets X 10-20 Seconds
(Hold Yourself at the Top Position of the Pull-up)
Arnold Press:
3 Sets X 10-12 Reps
Skill Work (40 minutes)
Kipping Pull-up Practice:
4 Sets X 15-20 Reps.
Work on Stringing Multiple Kipping Pull-Ups Together With Proper Form.
Transition Drills:
3 Sets X 10-15 Reps.
Practice Smoothly Transitioning Between the Kip Swing and the Pull-up.
Ring Rows:
3 Sets X 10-12 Reps
4 Sets X 15-20 Reps.
Work on Stringing Multiple Kipping Pull-Ups Together With Proper Form.
Transition Drills:
3 Sets X 10-15 Reps.
Practice Smoothly Transitioning Between the Kip Swing and the Pull-up.
Ring Rows:
3 Sets X 10-12 Reps
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.