Gymnastics program – January
Happy new year team,
I hope you have all had a good Xmas & New Year break, as for gymnastics stuff, the first 3 months is ring muscle up focused. I know some of you may be concerned that those extra Xmas kilos are gonna make it hard work to lift your weight off the ground. FYI besides a few dips and hanging, most of the work is with your feet grounded this month.
If you want to get better and pull ups and dips so you can also do muscle ups now is the best time to start. The work in this month will be of low intensity but high volume, lots of exercises and so on.
Below is the program for the first 4 weeks.
Curious about trying this class for the first time? But unsure if you are of a good enough level? In short the answer is YES, you are capable of doing the class. There are plenty of ways we are able to adapt exercises to suit your current capabilities and still give you a good workout.
If you have any questions drop me a message
[email protected] or IG: @mobilityawareness_coach
Ant x
Beginner – advanced
| Exercise | Sets | Reps | Tempo | Rest | |
| A1 | – Eccentric ring MU
– baby MU |
4-5 | 3-5 on eccentrics, 5-8 on baby | controlled | As needed |
| B1 | Archer ring rows | 4 | 6-8 per arm | 3011 | 60s |
| B2 | Strict dips | 4 | 6-8 + 10s hold in bottom position | 3110 | 60s |
| C1 | Bulgarian ring rows | 3 | 8-12 | 3010 | 45s |
| C2 | Battleram push ups | 3 | 8-12 | 3010 | 45s |
| D1 | False grip hang | 3-2 | 30-60’s | 30s | |
| D2 | Ring support hold / B-bar support | 3-2 | 30-60’s | 30s | |
| E1 | DB powell raises | 2 | 8-10 each arm | 4010 | 20s |
| E2 | Barons’ bent arm shoulder extension eccentrics (W/ Box) | 2 | 5 + 10’s in bottom position | 5010 | 20s |
| E3 | Ring shoulder extension eccentrics (straight arm) | 2 | 5 + 10’s in bottom position | 5010 | 60’s |