Gymnastics MasterClass

Chelsea McKinney

Gymnastics, Functional Fitness, Women's Training

Coach

Chelsea McKinney

Are you ready to take your gymnastics skills to the next level?!

Whether you're new to gymnastics, or wanting to improve your skills and learn some cool things, the Gymnastics MasterClass Team is for you!

The class is created for an intermediate level and the programming runs in 4 week cycles. You will receive 3 days of programming/week. The programming will take roughly 30-60 minutes and can easily be added onto your current training program.

We will start by building a strong foundation of strength, mobility and skills. This foundation will allow us to progress to higher level skills with ease and efficiency!

Consistency over time is the key to achieving your goals. Gymnastics MasterClass will give you the game plan, the community and the coaching needed to make gymnastics a fun and effective part of your training!

$30 / mo

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Increased Core Strength

Every movement starts with the core and works to the extremities. Increased core strength is a guarantee with consistent gymnastics training! Not only will you work your core during the warm up and strength/skill work, but there is also daily core work to help you take your abs to the next level!

Increased Mobility/Flexibility

Whether you struggle to touch your toes, or you're working towards a full split, Gymnastics MasterClass will get you there! Each session starts with mobility work geared towards the movements you will be working on that day.

Increased Body Awareness

The benefits of increased body awareness include improved coordination, balance, accuracy, and agility. These benefits will also transfer to other skills/sports as well as movement in your daily life!

Increased Self-Esteem/Confidence

The positive impact gymnastics training has on your body image and abilities will help increase your confidence and self-esteem! It will increase your belief in yourself which will encourage you to achieve more in sport as well as daily life!

FUN!

Finding something you like to do is key! This is the only way you will stick with it and see the results you want. What's more fun than learning how to do something new and achieving goals you never even dreamed of?!!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily mobility, warm up, skill/strength and core training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bands

Recommended

Weights // Pull up bar // Rings // Barbell

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Day 1

Prep

Mobility

Roll out Lats and Upper Back Wall Rib Pull Backs Wrist Warm Up Hip Warm Up

Prep

Warm Up

10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 10 scap push ups 5-8 chin ups 10 push ups 30 sec plank hold

Circuit

2-3 rounds 5-10 strict pull ups- scale with band as needed 10 tiger bend push ups on foam roller 30 sec hollow hold

Circuit

2-3 rounds 10 tuck handstand shoulder shrugs on high box 4-6 tuck single leg extensions 10 hollow ups + 20 seated pike ups

Tuesday

Day 2

Prep

Mobility

Roll out Lats and Upper Back Wall Clock Stretch Wrist Warm Up Hip Warm Up

Prep

Warm Up

10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 10 scap push ups 5-8 chin ups 10 push ups 30 sec plank hold

Circuit

2-3 rounds 5-10 ball ups- scale by kipping/swinging into it as needed 30 sec planche plank hold- round your upper back, turn hands out to 45 degrees, lean your shoulders as far forward as possible 15 sec L-sit

Circuit

2-3 rounds 20 sec prone hollow hold 2 hollow body wall walks 10 table top pelvic tilts and tucks

Thursday

Day 3

Mobility

Roll out Lats and Upper Back Toes to Wall Pause Squats- toes, knees and chest remain in contact with the wall. Arms are NOT allowed to touch the wall. Go as low as your mobility will allow and hold the bottom position for 5 seconds/rep. Wrist Warm Up Hip Warm Up

Prep

Warm Up

10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 10 scap push ups 5-8 chin ups 10 push ups 30 sec plank hold

Circuit

2-3 rounds 10 Bar Muscle Up Rolling Drill 5 straight arm jumping hips to bar 5-8 bar dips

Circuit

2-3 rounds 5 prone arch to hollow raises + 10 sec hold on last rep 20-30 sec wall facing handstand hold- keep the arms narrow and focus on hiding your ears with your shoulders 10 sec foot elevated bridge hold- the higher the elevation, the easier the bridge. The goal is to stretch the upper back and fully open the hips.

Coach

More from Chelsea McKinney

Chelsea McKinney

Chelsea has 30 years of gymnastics/cheerleading experience, 19 years of coaching experience and 12 years of CrossFit experience. She has always felt driven to progress her skills to the highest level possible which has allowed her to compete at a very high level of each sport. Chelsea is ready and excited to help you take your gymnastics skills to the next level!

Consistency is key!

Results come with time and consistency. If you commit to being part of the Team, you will see your skills grow!

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FAQs

Who should join the team?

Our Team (Gymnastics Masterclass) is for anyone who wants to take their gymnastics skills to the next level. In order to progress in any sport, consistent practice is key. I will guide you through proper progressions that will help you reach your goals!

Do I have to follow the training every day?

No! The Team's programming will run in 4-week cycles. Each day of the week will have a specific focus (ex: handstands, bar, rings, pistols, endurance, etc). You are welcome to pick the skills that you would like to focus on and when you miss a day, we'll miss you!

Can I do the programming every day?

Yes! For best results with your gymnastics skills, commit to practicing 5 days/week!

The Proof

Julian Knauer

CrossFit Athlete

Verified Athlete

"I've worked with Chels for 9 months now and I wish I would have started much earlier! We have been in constant contact from the start. We discuss my goals, what I did well and what I could improve on. My skills have been raised to another level! Chels is the best coach I could wish for!"

Amanda Elizondo

CrossFit Athlete

Verified Athlete

"Within 3 months of working with Chels, I went from 1 chicken wing bar muscle up to stringing 5-6 with good technique! She programs some really fun drills that I would nave never tried on my own. Her positive and constructive feedback has helped build my confidence with higher level skills!"

Dee

CrossFit Athlete

Verified Athlete

"Working with Coach Chels is always exciting and challenging. She focuses on turning your weaknesses into strengths while making the programming fun and super effective. Within 1 month, I went from 70kg to 64kg and I've never felt better! I am hooked!"

Kam Wilder

United States Army*CrossFit Enthusiast

Verified Athlete

"With the Army moving to the new ACFT, I needed a program that improved my core strength and shoulder stability. Chelsea's programming did just that. I've seen tremendous results in my overhead strength. If you want effective results, join the team!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Gymnastics MasterClass