Gymnastics Phase 4: Ring & P-Bar Routines

For the last 4 month the “gymnasts” at Momentum have steadily increase their bent arm strength in both pushing and pulling movements.  Countless sets and reps have seen many of you make gradual progressions with your gymnastics strength training (GST).

This new phase is going to put this GST to use as we start to introduce small gymnastics ring and parallel bar routines. We will be using a combination of movements on the P-bars and the Rings to continue to challenge athletes of all abilities.  Over the weeks ahead our goal is to start link as many of these movements together as possible.  There are many different ways that we can start to work towards this target…

1. 1. Practice the individual movements for sets and reps.
3. 2. Practice linking small numbers of movements together, maybe the first 2 movement of the routine for sets and reps and then movements 3 and 4.  There are countless ways to link multiple movements together.
5. 3.Work on linking the movements that you can do and skip over the ones that you have not yet mastered.  If you decide to do this you should practice some sets and reps of the movements you are skipping in the routine.

As you all know bodyweight strength is super difficult to build and the sets and reps can quickly fatigue your central nervous system.  We recommend that you spend 15-20minutes working with a partner on either a ring or p-bar routine.   You can then switch to the other ring or p-bar routine for the next 15-20minutes. It will be a good idea  to take it in turns to spot each other and learn from each other as you play and master the movements.

There is something for everyone to work on and no matter you bodyweight training experience you will have something to work on.   Jenna, Anna and myself will be about to assist you in the weeks ahead.  Be patient and enjoy the process of learn a new skill and building you body armour.

RINGS Beginner

• Jump to Support RTO 5sec hold
• + Tuck L-Sit 5 sec hold 1-4 reps
• + Inverted 5sec hold
• + Tuck German Hang
• + Reverse Skin the Cat
• + Hang 5sec hold
• + Hang Tuck 5sec hold

RINGS Intermediate

• Jump to Support RTO 5sec hold
• + Tuck L-Sit 5 sec hold 1-4 reps
• + Dip 1-4reps
• + Front Lever 5 sec hold
• + Skin the Cat
• + German Hang 5sec
• + Reverse Skin the Cat into L-sit Hang Hold

RINGS  Advanced: 

• Muscle-up 1-4reps
• + Ring forward roll 1-4reps
• + Support to l-sit 5sec hold 1-4reps
• + Dips RTO 1-4 reps
• + Back leaver 5 sec hold
• + Front leave 5 sec hold

P-Bars Beginner:

• FLR hold 5sec
• + Shoot Through Reverse Plank 5 sec hold
• + Tuck L-sit 5 sec hold
• + Dip 4-5reps
• + Shoot Through to FLR 5sec Hold
• + Tuck Shoulder stand 5sec
• + Tuck L-sit Hold 5sec

P-Bars Intermediate:

• FLR Hold 5 sec
• + Push-ups 4-5reps
• + Jump to L-sit Hold 5sec
• + Press to Tuck Shoulder Stand 5 sec hold
• + Shoulder Stand 5sec hold (legs extended)
• + Lower to L-Sit Hold 5sec
• + Dips 4-5reps

P-Bars Advanced:

• L-Sit 5 sec hold
• + Shoulder Stand 5sec hold
• + Bent arm planche 5 sec hold (tuck or straddle)
• + L-Sit 5 sec hold
• + Shoulder stand 5sec hold
• + Straddle Sit to the right 5 sec
• + Straddle Sit to the left 5 sec