Gymnastics Coaching: Foundational Actions, Roll Variations, and Handstands

This cycle of the gymnastics exercise program focuses on extra conventional fashion energy coaching. Coaching periods will usually be circuits of expertise inbuilt earlier cycles.

Cycle 5 may even construct some foundational actions in gymnastics comparable to roll variations and handstand variations. Scale them appropriately to your talent degree and work on these expertise for 10-20 minutes after they come up. 

Click on right here to obtain the entire twelve week program.

GYMNASTICS WORKOUTS: CYCLE 5, WEEK 1

For extra movies of the actions in these exercises, go to the Breaking Muscle Youtube channel and the CrossFit EST Youtube channel.

DAY 1

5 units for high quality:

• Chin up pull over x3
• Hole physique ring push up x10
• Excessive field leap x10

DAY 2

3 units of:

• Bridge up and maintain for 3 seconds x5
• 30seconds left break up
• 30s proper break up
• 30s pancake

DAY 3

Roll variations, 10-20 minutes:

• Ahead roll
• Again roll
• Handstand ahead roll
• Again extension roll

DAY 4

3 units of:

• Pores and skin the cat x3
• 30s every leg – hip/quad stretch
• 30s pike stretch

DAY 5

Lever variations, 10-20 minutes:

• Entrance lever
• Again lever
• Planche work

5 units for high quality:

• Strict muscle ups x2-5
• Proper leg raises x5
• Left leg raises x5

Click on right here to obtain the entire twelve week program.