BARA Fitness
GymnasticsThe off-season isn’t a break. It’s a window.
A short window to build what your routines never give you time to chase:
Explosive power. Serious muscle. Unshakable control.
FOUNDATION is your 9-week off-season plan to develop lower body dominance — built for gymnasts who jump, land, sprint, and rebound under pressure.
This program lays the foundation beneath every jump, sprint, and landing — so you can enter pre-season strong, and stay in control all season long.
Raw power, joint stability, and work capacity.
✅ 9-week progressive plan
✅ 2 intense lower body sessions/week
✅ Proven methods like [3-7], [6-12-25] and [4% wave]
✅ Smart accessories to increase resilience in hips, knees, and ankles
Built specifically for gymnasts, but also highly effective for athletes in explosive sports like Handball, Volleyball, Soccer, and Tennis — where lower body power and control aid performance.
You’ll push volume. You’ll challenge your limits. You’ll build what your competition won’t.
This is off-season done right — so when pre-season hits, you're ready to get after it!
Only $49 for the Full Program
1 sessions per week
Must use App app to view and log training
Program Training
A
Deep Tier - Split Squat Leaps
3 x 10
B
Leg Press
@ 70 %
C
Single Leg RDL
D
Reverse Nordics
E1
Wall Tib Raises
E2
BW Calf Raise - 3 different positions
3 x 30
A
Deep Tier - Split Squat Leaps
3 x 10
B
Trap Bar Deadlift
@ 70 %
C
DB Bulgarian Split Squat
D1
Machine Hip Adduction
D2
Machine Hip Abduction
E
Kneeling Cable Crunches
