The Absolute Performance Training Gymnastics x Conditioning program focuses on improving the quality of your gymnastic movements with conditioning work to fit in before or after your usual training. This program helps build a foundation of gymnastic abilities while increasing your relative (body weight) strength .
So, if you're looking to be able to do more pull-ups, chest to bar pull-ups, bar/ring muscle-ups and improve your overall gymnastic skills or simply looking at getting your first pull-up or first muscle-up, then the APT gymnastics program will help in creating the movement patterns and strength in order to succeed. Scaling options will be included.
Accumulate 2 minutes in each position: - Ring support hold - Chin over bar hold - Hollow hold - Arch hold *Everytime you break during your hold perform 5 cals on the SkiErg Notes: Use a band for assistance on the ring support hold and chin over bar hold. Must accumulate the full 2 minutes before moving on to the next movement.
Every 2 minutes: 30sec Hollow rocks 30sec Straddle ups 30sec Pike ups 60sec Gymnastics Swimming (Freestyle) Rest 1 min x 4 sets
Banded Strict Pull Ups
Banded Pull Apart
1 x 100
Hanging Knee Raise
Inverted BB Row
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