Stretch for Strength

Gymnastics, Functional Fitness
Coach
Joanna Riggs

Intermediate Level Bar Muscle Up Program. Focused on building positional strength as well as getting comfortable with swinging on a bar.

Drills come into play once positional strength is built. The difficulty of drills progresses halfway through the program

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellHigh and low swinging barsFoam RollerBands
sample week banner image
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Sample Week
Week 1 of 12-week program
Monday
Bar MU strength Phase 1

Circuit

A

-Roll Pecs x 6-8 shifts + waves -Roll Lats x 6-8 shifts + reaches 2 sets -Banded Lat Stretch x 4-6 Breaths -Banded Pec Stretch x4-6 Breaths -Banded Pass-thru x 12 -Banded Pull-down x 15

B

McGill Pull-Up (Squat University)

8 x 1

C1

Strict Knees to Elbows

4 x 10

C2

Matador Bar Dips

4 x 15

Circuit

D

6 Rounds 30s on/30s off -Candlestick Straight Jump -Hand-Release Push-up

Circuit

E

Banded Lat x 8-10 Slow Breaths Banded Pec x 8-10 Slow Breaths Seal Stretch x 8-10 Breaths

Wednesday
Week 1 Day 4

Circuit

A

3 Rounds -Inchworm + Scorpions x 5 -Wrist Flexor + Extensor Stretch x 15s -Glute Bridge w/Reach x 8

Circuit

B

12 min. EMOM 1.) 45s Barbell Overhead Hold *Emphasis on extra push-up through shoulders after extending the elbows 2.) 5 + 5 Heavy American KB Swings + Fast Extension Bridge 3.) 10 Bent Over Rows w/3s Pause @ top of each rep

C1

Foam Roller Muscle Up

3 x 6

C2

Pause Pull Down + Hip Extension

3 x 8

D1

Wrist Shifts + Press Out

3 x 8

D2

Bar Jump + Press Out

3 x 5

Circuit

E

1-2 Sets - Banded Thread the Needle x 8 - Slow Scorpion x 8

Friday
Bar MU Swing + Strength Phase 1

Circuit

A

2 sets -Supinated Dead Hang x 1 min. -Ring Bicep Stretch x 5 rotations + 30s -Down Dog to Up Dog x 10

Circuit

B

20 min. EMOM 1.) 5 + 5 Small to Large Hollow and Arch Swings 2.) 30s Hollow Hold Pull-downs 3.) 5 Jump to Pike 4.) 4-6 Strict Pullups w/emphasis on staying hollow

Circuit

C

5 Rounds 30s on/15s off -Reverse Hypers -V-Ups

Circuit

D

Ring Bicep Stretch x 8 slow breaths Seal Stretch x 10 breaths

Get that Bar Muscle Up!