Gymnastics
Sunday, November 17th, 2024 – Gymnastics
Strength and Skill Work (40 minutes)
Assisted Pull-Ups with Band
4 sets of 6-8 reps
Isometric Hold on the Bar (hold halfway position)
4 sets of 10-12 seconds
Knee Raises on Bar
4 sets of 8-10 reps
Tuck Hold on Bar (hold knees to chest on the bar)
4 sets of 10-15 seconds
Controlled Eccentric Pull-Ups
5 sets of 4-5 reps (focus on the descent)
4 sets of 6-8 reps
Isometric Hold on the Bar (hold halfway position)
4 sets of 10-12 seconds
Knee Raises on Bar
4 sets of 8-10 reps
Tuck Hold on Bar (hold knees to chest on the bar)
4 sets of 10-15 seconds
Controlled Eccentric Pull-Ups
5 sets of 4-5 reps (focus on the descent)
Goal
Build strength, technique, and improve endurance on the bar.
Cool Down (10 minutes)
Stretching for shoulders, lats, and core