11 Cycle: Lift
Sam Mikulak
Strength & Conditioning, GymnasticsA lift to strengthen gymnasts weaknesses and their posterior chain
A1
DB Single Leg RDL
2 x 12
A2
Dumbbell Step Up
2 x 12
A3
Single Leg Squat + Plate Press
2 x 12
B1
Barbell Hip Thrust
5 x 6
B2
Med Ball OH Slam
5 x 4
C1
Physioball Hamstring Curl
2 x 12
C2
Anterior Tib Kettlebell Raise
2 x 20
C3
Landmine Calf Raise
2 x 10
A1
Scap Pull Up
2 x 3
A2
DB Chest Fly
2 x 8
A3
Seated Cable Row
2 x 8
B1
Military Press (Supinated)
5 x 6
B2
Bungee Assisted Pull Up
5 x 4
C1
Bent Over Dumbbell Lateral Raise
2 x 8
C2
Cable OH Pull
2 x 8
C3
Zottman Curl
2 x 10
A
Bike, Assault Bike, Row Machine
1 x 10:00
A1
Rear Foot Elevated Split Squat
2 x 12
A2
1 Arm Split Stance DB Military Press
4 x 6
A3
Physioball 1/4 Squat Iso Push
2 x 30
B1
OH Squat with Bench
5 x 6
B2
Snap Down Sticks
5 x 4
C1
DB Flat Back OH Press
2 x 8
C2
Hanging Med Ball Hamstring Hold
2 x 20
C3
Anterior Tib Kettlebell Raise
2 x 20
