Gymnastics 6wk Off-season Strength
Culprit Athletics
GymnasticsThis program is designed to build a foundation of strength for tumbling athletes to be able to handle the demands of their sport. We want our athletes to maximize their potential, but most importantly train in a way that reduces the chance of injury and allows them to continue to do what they love pain free.
Prep
A
Parisi ADW
Bilateral Calf Raise x10 Unilateral Calf Raise x10/side Pogo Series - 2min - Regular Pogo x20sec. - Side to Side Pogo x20sec. - Front to Back Pogo x20sec. - 4 Corner Pogo (clockwise) x20sec. - 4 Corner Pogo (counter clockwise) x20sec. - X’s x20sec. Sumo Squat - 20sec. Glute Bridge Bilateral x8 Unilateral x4/side Iron Cross x8/side Straight Leg Bridge Bilateral x5 Unilateral x3/side Supine Leg Swings x10/side Fire Hydrant Circles x5/side Heel Press x10/side Side Leg Raise x10/side
B
Squat- Suitcase Kettlebell
5 x 5
C1
Split Squat- Bulgarian
4 x 6
C2
RDL- Step up
4 x 6
C3
Isometric Lunge Hold
4 x 0:30
D1
Bridge- Straight Leg (reverse plank)
3 x 10
D2
Ankle Stability Work Using Band
3 x 30
D3
Front Foot Elevated Split Squat
3 x 6
Prep
A
Parisi ADW
Bilateral Calf Raise x10 Unilateral Calf Raise x10/side Pogo Series - 2min - Regular Pogo x20sec. - Side to Side Pogo x20sec. - Front to Back Pogo x20sec. - 4 Corner Pogo (clockwise) x20sec. - 4 Corner Pogo (counter clockwise) x20sec. - X’s x20sec. Sumo Squat - 20sec. Glute Bridge Bilateral x8 Unilateral x4/side Iron Cross x8/side Straight Leg Bridge Bilateral x5 Unilateral x3/side Supine Leg Swings x10/side Fire Hydrant Circles x5/side Heel Press x10/side Side Leg Raise x10/side
B1
DB Thruster
5 x 5
B2
Pull-Up
C1
Bent Over DB Row
4 x 10
C2
Plank
4 x 0:30
C3
Crawls- Bear
4 x 20
D1
Forearm Curl
D2
DB Reverse Wrist Curl
E
Wrist Mobility Work
Prep
A
Parisi ADW
Bilateral Calf Raise x10 Unilateral Calf Raise x10/side Pogo Series - 2min - Regular Pogo x20sec. - Side to Side Pogo x20sec. - Front to Back Pogo x20sec. - 4 Corner Pogo (clockwise) x20sec. - 4 Corner Pogo (counter clockwise) x20sec. - X’s x20sec. Sumo Squat - 20sec. Glute Bridge Bilateral x8 Unilateral x4/side Iron Cross x8/side Straight Leg Bridge Bilateral x5 Unilateral x3/side Supine Leg Swings x10/side Fire Hydrant Circles x5/side Heel Press x10/side Side Leg Raise x10/side
B
Squat- Dumbbell Goblet Squat
5 x 5
C1
RDL- Barbell
4 x 10
C2
Lateral Lunge W/ Reach
4 x 6
C3
Side Plank Row- Band Resisted
D1
Isometric Lunge Hold
3 x 0:45
D2
Glute Bridge- Bodyweight Variations
3 x 1:00
D3
Ankle Stability Work Using Band
3 x 30
Prep
A
Parisi ADW
Bilateral Calf Raise x10 Unilateral Calf Raise x10/side Pogo Series - 2min - Regular Pogo x20sec. - Side to Side Pogo x20sec. - Front to Back Pogo x20sec. - 4 Corner Pogo (clockwise) x20sec. - 4 Corner Pogo (counter clockwise) x20sec. - X’s x20sec. Sumo Squat - 20sec. Glute Bridge Bilateral x8 Unilateral x4/side Iron Cross x8/side Straight Leg Bridge Bilateral x5 Unilateral x3/side Supine Leg Swings x10/side Fire Hydrant Circles x5/side Heel Press x10/side Side Leg Raise x10/side
B1
Front Foot Elevated Split Squat
3 x 8
B2
Overhead Press- Resistance Band
B3
Row- Bent Over with Band
C1
Mobility- 90/90 Rear Leg Raises
3 x 10
C2
Mobility- 90/90 Rear Leg Internal/External Rotation
3 x 10
C3
Mobility- 90/90 Figure 4 Contours
3 x 10
Circuit
D
Inchworm x10 Couch Stretch x30sec./side Pigeon Stretch x30sec./side Prone Hurdler Hold x30sec./side (hold position for 30sec.)
E
Wrist Mobility Work
Luke Todd
Trained in the program for 5 years.
Verified Athlete"“Luke’s ability to stay injury free has stemmed directly from his strength/speed/agility sessions with Coach Dean at Culprit Athletics” - David Todd"
Isaiah Griggs
Trained in the program for 8 years.
Verified Athlete"“Culprit Athletics has always been a home away from home for me.” -Isaiah Griggs"
Haleigh Smith
Trained in the program for 5 years.
Verified Athlete"“My pain levels in my lower back, knees, and ankles have significantly reduced from this program.” -Haleigh Smith"
