FULL BODY MAINTENANCE

GENERAL RECOVERY CIRCUITS

SESSION 1

For the first hour of practice, we moved through these 5 drills slowly and mindfully. They may look simple, but when done correctly, they’re definitely not easy!

1. Rotator Cuff External Rotations
2. Foam roll quads, hammies, IT band
3. Turkish get-ups
4. Foam roll scapula, traps, shoulders
5. Hamstring extensions

SESSION 2

I will usually have a set block of time allocated to each exercise, rather than a specific number of reps - This way, each gymnast can move through the exercises at a pace that they feel comfortable with. This time we spent about 5:00 on each exercise.

1. Rotator Cuff External Rotation with a band
2. Thoracic Stretch on a Foam Roller
3. Bonsu Ball Plank Roll Outs
4. IT Band Foam Roll
5. Slider Lunges
6. Wrist Roll Ups

SESSION 3

The second hour of our practice was spent with these maintenance exercises using the beam. It’s so important not to rush these movements. The girls held each position for 0:05 to test how well they could do it.

1. Copenhagen Plank
2. Single Leg Stand + Slow Lower
3. Weighted Wrist Extensions
4. Wrist Push-Ups
5. Double + Single Heel Raises

SESSION 4

These 3 exercises in a circuit are a great way to slow things down for the gymnasts during our "maintenance days". Plus, training each on the beam helps us still get in our "beam work" (like balance), while helping their bodies to recover from a hard week of gymnastics.

The team completed 5 Rounds with ankle weights:

1. 10 x Wrist Push Ups
2. 5 / Side Forward to Backward Scales
3. 0:20 / Side Pike Stretch


BG MAINTENANCE