Gymnastic Program
RussellPerformanceTraining
Gymnastics6 week Functional Gymnast program for beginner to intermediate gym goers.
Circuit
A
Foam roll/peanut smash Thoracic/traps/lats 4 minute Tabata assualt bike 20s arms only 10s rest 20s legs only 10s rest 3 rounds 20 PVC pipe dislocations 10 cat cows 5 cobra to child pose 3 sets Shoulder primer (Lay down face on floor, YouTube if unsure) 5 Ws 5 Ts 5 Ys 5 Is 10 tight kip swings (keep active position)
Circuit
B
4-5 sets 5 - 7 banded kip swings or body weight kip swings (bigger than tight kip swings) 20s Handstand hold rest 90s between sets
C
Pull-Up
5 x 5
D
Z-Press
5 x 5
Circuit
E
Gymnastics conditioning E2MOM x 5 5 devils press @ mod>heavy weight 7 kipping pull ups or kip swings (can use band if needed) 9 KB push press @ mod weight
Circuit
A
Foam roll 5 minutes Traps/lats/thoracic 3 rounds 5 ball slams 10 deadbugs 3 rounds 7 cobra to child pose 30s banded lat distraction 3 sets 15 band pull aparts 10-20s hanging L-sit/Knee L-sit (Active hang)
Circuit
B
4-5 sets 5 - 7 banded kip swings or body weight kip swings (bigger than tight kip swings) 5 - 7 T2B or knee to chest or knees to hip height (work on technique of the T2B kip swing)
C
Chin-Up
5 x 5
D
Toes Through Rings
5 x 5
E1
V-Ups
5 x 10
E2
Kipping Pull-Up
5 x 5
F1
Ring Rows
3 x 0:30
F2
Hollow Rock
3 x 0:30
Circuit
A
Foam roll 5 minutes Lats/traps/thoracic 3 minute row @ easy>moderate pace 3 rounds 15 wall slides 20s dead hang 3 rounds 7 lying swimmers 10 shoulder taps 5 burpees
B
Handstand Compression drill
4 x 5
C
Beat swing + Kip swing
4 x 5
D1
Bent Over Row
5 x 5
D2
DB Bench Press
5 x 5
Circuit
E
AMRAP 5 minutes 20m heavy over head DB carry 7 burpees over DBs rest 2 minutes AMRAP 5 minutes 5 - 7 quality kipping pull ups (choose band if needed) 8 calorie row
Ollie Russell
Owner & Head Coach of Russell Performance Training
This will send your gymnastics to another level. Enjoy :)
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