DESIGNED TO HELP YOU EXCEL
WORKOUTS
The Daily Delivery
The daily workouts were designed to cover all your fitness bases, from general capacity to gymnastics performance.
3 separate workouts are posted each day, 7 days per week, because we know schedules can be difficult to control.
1. GENERAL FITNESS
- Ranging from 10:00 to 30:00
- Designed to increase strength, endurance, and challenge your gymnastics under fatigue
- Modifications included for varying abilities
- No equipment? We have bodyweight alternatives for every movement
2. GYMNASTICS SKILL SESSION
- Ranging from 10:00 to 30:00
- Can stand alone or be followed as additional accessory training
- Focuses on one skill per day, rotating through a variety of movements during the week
- Includes strength and technique work
- Level 1 and Level 2 tracks based on ability for beginners through advanced athletes
3. 5:00 CORE
- 5:00 core focused sessions
- No equipment needed
- For all ability levels
SAMPLE WORKOUT
-
Workout
-
Skill
-
Core
WORKOUT | May 12, 2020
15 minute workout
Warm Up
PLYOMETRIC WARM-UP
0:30 Downdog Achilles Stretch
0:30 Bootstrappers
0:30 Run in Place
0:30 Heel + Toe Raises
0:30 Single Leg Rebounds - Right
0:30 Single Leg Rebounds - Left
0:30 Lateral Rebounds
0:30 Chicken Stretch
0:30 Bodyweight Squats
0:30 Tuck Jumps
BAR WARM-UP
0:30 Arm Circles
0:30 Scapular Pull-Ups
0:30 Alternating Deadbugs
0:30 Hanging Shoulder Touches
0:30 Rig Leaning Shoulder Stretch
0:30 Strict Hollow and Arch
0:30 Forward Kicks
0:30 Kip Swings
0:30 Pass Throughs
0:30 Kip Swings
Workout
For Time: 40 - 30 - 20 - 10 of Each Exercise
Pull-Ups (Choose a variant - Butterfly or Kipping)
Push Press
Bench Jump Over
Modifications + Alternative Movements
WORKOUT | Video Demos
Movement Demos
BUTTERFLY PULL-UP
BOX JUMP OVER
KIPPING PULL-UP
PUSH PRESS
Modification Demos
ELEVATED BAR ROW
STRICT PRESS
REBOUNDING JUMPS
Bodyweight / No Equipment
PLANCHE PLANK
PUSH-UP
TUCK JUMP
SKILL FOCUS | Handstand Hold
15 minute session
Handstand Hold Training
The Handstand Hold is a foundational gymnastics movement, requiring a high level of strength and skill. Think back to when you were a baby learning to walk — it took a while. right? You fell quite a few times, right? Absolutely, because it's all part of the process. You're going to have a very similar experience when learning to balance and walk on your hands.
During this session, shift your focus from trying to get through the rounds as quickly as possible, to working to make each turn as perfect as possible. When you train with full mental engagement, striving for the highest quality of movement, you're going to have much more success in both handstand practice and gymnastics. You have a big, beautiful brain. Make sure you're using it.
levelONE
3 Rounds for Quality:
10 Lying PVC Raises
0:30 Box Handstand Hold
10 Weighted Overhead Shrugs
0:30 Tucked Hollow Hold
5 Wall Handstand - Kick-Up Progression Practice
levelTWO
3 Rounds for Quality:
10 Lying PVC Raises
0:45 Sternum to Wall Handstand
10 Weighted Overhead Shrugs
0:45 Hollow Hold
1:00 Freestanding Handstand Practice
SKILL FOCUS | Video Demos
L1 Movement Demos
LYING PVC RAISES
TUCKED HOLLOW
BOX HANDSTAND
KICK-UP PRACTICE
OVERHEAD SHRUGS
L2 Movement Demos
LYING PVC RAISES
HOLLOW HOLD
STERNUM HANDSTAND
SPLIT HANDSTAND
OVERHEAD SHRUGS
5:00 | Core
5 minute workout
part a | 1 SET
| REPS | MOVEMENT |
|
50 |
Hollow Pulses |
part b | 2 ROUNDS
| REPS | MOVEMENT |
|
0:30 |
Arch Hold |
|
0:30 |
Side Plank - Right |
|
0:30 |
Side Plank - Left |
CORE | Video Demos
Movement Demos
HOLLOW PULSES
ARCH HOLD
SIDE PLANK
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Memberships starting at
$12/mo
- ONE MEMBERSHIP
- ONE PRICE
- COMPLETE ACCESS
- CANCEL ANYTIME