Pre + Post Strength 1: Comeback Season
Sam Mikulak
Gymnastics, Mobility, Strength & ConditioningGymnastics strength for before and after practicing on the events
A1
Walking Straddle Handstand With Blocks
1 x 6 @ 10
A2
Single Leg Manna Wall Kicks
2 x 10
A3
Butter Makers + Inverted Hang Hold
1 x 4 @ 8
A4
Frog Jumps
1 x 2 @ 80
A5
Pull Up Chest Openers
1 x 12
A6
Physioball Hamstring Curl
1 x 15
A7
PB Planche Leans
1 x 5
A8
PB Handstand Hold
1 x 60
A1
Against the Wall Straddle Press Feet Circles
1 x 4
A2
Dip Swing Planche
1 x 4
A3
PB Super Push-ups
1 x 6
A4
Feet Elevated Rear Support Backward Arm Circles
1 x 8
A5
Muscle Ups
1 x 3 @ 20
A6
PH Shoot Throughs
1 x 6
A7
Jam Hang Leg Lifts
1 x 8
A8
PB Handstand Hold
1 x 1:00
A1
Jump Rope
1 x 2:00
A2
Heel Walk
1 x 2 @ 80
A3
Pistol Squat
2 x 8
A4
Hanging Med Ball Hamstring Curls
1 x 12
A5
Split Squat Jumps
1 x 30
A6
VT Heel Driver
1 x 15 @ 10
A7
Lateral Hip Extension
2 x 10
A8
Spring Board Handstand Snap Down Rebound
1 x 10
A1
Rope Climb
1 x 1
A2
Dip Swing Handstand
1 x 4
A3
PH Pike Press
1 x 3
A4
Double Under Handstand Push Ups
1 x 8
A5
Upper Arm Kip Swing Handstand
1 x 4
A6
Front Giant Extension + 6s Hold
1 x 8 @ 6
A7
Single Rail HB Pirouettes
1 x 2
A8
Single Rail Handstand Hold in Undergrip
1 x 30
A1
Handstand Bridge Leans
1 x 12
A2
Pike Stall Bar Stretch
1 x 10 @ 10
A3
PB Wide Grip Shoulder Rolls
1 x 10
A4
HB Jam Hang Pull to Pike
1 x 8
A5
Pike Press Power Down
1 x 4
A6
PB Super Dips / Upper Arm Dips
1 x 10
A7
PH Cast to Planche
1 x 8
A8
Parallette Handstand (45* turn out)
1 x 45
A1
SR Front Lever + Back lever
1 x 3
A2
SR Press HS Power Down
1 x 3
A3
Planche Leans
1 x 1 @ 6
A4
Maltese Leans
1 x 1 @ 6
A5
1 Arm Olympic Cross
2 x 1 @ 6
A6
PB Super Dips / Upper Arm Dips
1 x 8
A7
PB Row
1 x 12
A8
SR Handstand Hold
1 x 25
A9
DB maltese pushes
1 x 8
A10
Cable Stack Cross Pulls
1 x 8
A11
DB Reverse Maltese Pull
1 x 8
A12
Bent Over Dumbbell Lateral Raise
1 x 10
A1
Dumbbell Russian Twists
1 x 20
A2
Leg Lifts
1 x 12 @ 8
A3
GHD Hollow Twist Reach
1 x 10
A4
Arched Lateral Heel Sliders
1 x 30
A5
1 Arm OH Plank with 1/4 Turn
2 x 15
A6
Ice Creamers
1 x 8 @ 8
A7
Hanging Arch Hold on Stall Bar (facing out)
1 x 30
A8
Hollow Leaning Handstand on Single Rail / Single Rail HS Hold
1 x 1:00
A1
GHD Hollow DB Twists
1 x 8
A2
Hanging DB Sit Ups
1 x 8
A3
Back Hypers on GHD Machine w/ 10-sec Hold
1 x 8
A4
L-seat leg lifts on stall bar
1 x 8
A5
Physio Ball Candle Stick Pulls
1 x 8
A6
PB Upper Arm Windshield Wipers
1 x 8
A7
Hanging V Hold Bar Walk
1 x 2
A8
Block OH Hollow Hold
1 x 30
A1
Jump Rope
1 x 2:00
A2
Heel Walk
1 x 2 @ 80
A3
Pistol Squat
2 x 8
A4
Hanging Med Ball Hamstring Curls
1 x 12
A5
Split Squat Jumps
1 x 30
A6
VT Heel Driver
1 x 15 @ 10
A7
Lateral Hip Extension
2 x 10
A8
Spring Board Handstand Snap Down Rebound
1 x 10
A1
SR Front Lever + Back lever
1 x 3
A2
SR Press HS Power Down
1 x 3
A3
Planche Leans
1 x 1 @ 6
A4
Maltese Leans
1 x 1 @ 6
A5
1 Arm Olympic Cross
2 x 1 @ 6
A6
PB Super Dips / Upper Arm Dips
1 x 8
A7
PB Row
1 x 12
A8
SR Handstand Hold
1 x 30
A9
DB maltese pushes
1 x 8
A10
Cable Stack Cross Pulls
1 x 8
A11
DB Reverse Maltese Pull
1 x 8
A12
Bent Over Dumbbell Lateral Raise
1 x 10
A1
Handstand Bridge Leans
1 x 12
A2
Pike Stall Bar Stretch
1 x 10 @ 10
A3
PB Wide Grip Shoulder Rolls
1 x 10
A4
HB Jam Hang Pull to Pike
1 x 8
A5
Pike Press Power Down
1 x 4
A6
PB Super Dips / Upper Arm Dips
1 x 10
A7
PH Cast to Planche
1 x 8
A8
Parallette Handstand (45* turn out)
1 x 45
Conditioning
A
Post Strength: Circuit (Juniors)
FX: 5 Reps of 3 Burpee + 3 Diagonal Sprints + 3 Back Lay Out Sticks PH: 50 circles SR: 15s HS + Power Down + L Press Straddle L Press Planche 3x + Lower to Hang + Muscle Up 3x + 20s Support Hold PB: 5x Front Uprise Hop to HS + 5 Fwd Swinging Dip to Swing HS + 10x Swing HS + STUCK basic dismount
