TRAINING | STRENGTH AND CONDITIONING

CORE STRENGTH

THE GOAL

Follow along workouts that focus solely on the core! The exercises are primarily bodyweight movements, because the idea is to simplify training that will have a huge impact on your gymnastics ability.

BE CONSISTENT

The key? Consistency! When you're consistent with bodyweight and core strength training, you'll experience major results in your performance.

WHO THEY'RE FOR

These sessions are designed for athletes of all levels, abilities and backgrounds. If needed, exercises and movements should be scaled to best fit your fitness level.

SESSION 01

TOTAL TIME | 5:00

How many hollow rocks can you accumulate in 5:00? This core strength session is focused around knowing how to push, and how to rest.

The Workout: AMRAP x 5:00
Max, unbroken sets of 5 hollow rocks

How it works: You can only count the sets where you complete 5 unbroken reps in a row. If you get tired and rest on hollow rock #3, don't count the set.

SESSION 02

TOTAL TIME | 10:00

AMRAP x 10:00
50 Plank Hip Taps
50 Tuck-Ups
50 Arch-Ups with Hands Behind Head

PS: "AMRAP" means "As Many Rounds As Possible" — So, we're setting our timer for 10:00 and working to get as many rounds and reps as we can before time runs out!

SESSION 03

TOTAL TIME | 5:00

5:00 for Max Reps:
20 (Total) Plank Knee to Elbow
40 Arch Pulses

With the plank knee to elbows, you want to engage the shoulders by pressing firmly through the hands and rounding the upper back, then controlling your leg and holding your knee to your elbow for 1 second with each rep.

On the arch pulses, pull your shoulders blades together and elbows back with each lift, and you're going to feel a much more intense burn.

SESSION 04

TOTAL TIME | 3:00

3:00 of max single leg v-ups!

This exercise is a great way to help build core and hip flexor strength, which we need for virtually all gymnastics skills!

The Keys:

1. Start fully extended on the floor.
2. Sit up lifting your chest and both arms simultaneously.
3. Keep bottom leg on the floor during each rep.
4. Touch each foot with both hands at the top.
5. Keep a neutral spine for better core engagement.

SESSION 05

TOTAL TIME | 5:00

This core session has two exercises that you're going to max out on for 2:30 minutes each. It's fast, which means you need to give 110% effort, when when it starts to burn!

The Workout: 5:00 Total
2:30 Max 3-Way Plank Hip Taps
2:30 Max Tucked Hollow Hold + Leg Extensions

SESSION 06

TOTAL TIME | 5:00

Ascending ladder AMRAP x 5:00
Bodyweight sit ups
Arch rocks

How it works: Start at 2 reps per exercise, and add +2 reps each round.

Round 1 = 2 Sit ups + 2 arch rocks
Round 2 = 4 Sit ups + 4 arch rocks
Round 3 = 6 Sit ups + 6 arch rocks
Continue this pattern for the entire 5:00.

SESSION 07

TOTAL TIME | 5:00

This 5:00 core strength session only has ONE exercise for the entire time — Hollow + alternating heel taps!

Once you watch the intro of the video, you should notice how my pace is much slower than you may have anticipated. Don't worry, it's a tactical decision — I would rather you move more slowly, if it means you're staying as tight as possible and moving more consistently (less breaks). This is how you'll reap so many more strength benefits!

SESSION 08

TOTAL TIME | 5:00

AMRAP x 5:00
30 Tuck + Leg Extensions
30 Plank Hip Taps
30 Arch Pulses

Be careful.... You're going to challenge your abs, AND your balance.... in true gymnastics style!

SESSION 09

TOTAL TIME | 10:00

0:30 of work and 0:30 of rest for each exercise:

1. Hollow Rocks
2. Arch Hold
3. Flutter Kicks
4. Arch Rocks
5. Tuck-Ups
6. Arch-Ups
7. Single Leg V-Ups
8. Plank Hip Taps
9. Arch Rocks
10. Scissor Kicks

SESSION 10

TOTAL TIME | 5:00

AMRAP x 5:00
20 Toes to Sky
20 Toe Touch Crunches
0:20 Arch Hold

BG TRAINING