Gymnastics program – April
Hello team,
First off big, well done to all those that got their first strict ring muscle ups, especially a shout out to Adam Gustafsson & Mathieu Jones who have been coming consistently to class and putting in the work. And for the rest, you have all generally gotten stronger but much cleaner & efficient with your movements which makes me happy to see.
So NEW NEWS! A second gymnastics class starts next week every Tuesday @ 5:30pm over in the sister ARCH 325… Note the mobility class follows after with me, so if you want to work on those extra gains that will support gymnastics and everything else you do with your body be sure to hang around after.
With the addition of an extra class the programming for gymnastics will now consist of 2 different sessions. For the next 3 months Tuesday will be BAS (bent arm strength), continuing with developing those muscle up skills while exploring new avenues. And Thursday will be SAS (straight arm strength), for this levers, planches, handstands & hanging will be a focus point.
More about the programming found below guys!
Complete beginners are always welcome anytime and if you do have any questions drop me a message, [email protected] or IG: @mobilityawareness_coach
And do note we are running a gymnastics foundation this Saturday the 9th @ 11-1pm in Arch 325. If you have been curious about it, this would be a good opportunity to learn the basics.
Ant x
Tuesday session (BAS)
Beginner – advanced
| Exercise | Sets | Reps | Tempo | Rest | |
| A1 | Advanced;
– Front lever tuck to MU (ice cream maker) – eccentric to concentric ring MU Beginner; – Feet elevated ring row MU |
10-15 mins | Focus on quality over reps | controlled | Rest as needed |
| B1 | Ring Hang, bent arm false grip or Ring row false grip (feet elevated) | 4 | 20-40’s | 75-90’s | |
| B2 | Ring dips | 4 | 6-8 | 75-90’s | |
| C1 | Bent arm shoulder extension PAILS & RAILS on box | 3 | 1 round | 30’s | |
| C2 | Shoulder extension eccentrics | 3 | 5x eccentrics + 10’s hold on last rep | 5010 | 30’s |
| C3 | Ring false grip bicep curls | 3 | 30-60’s | controlled | 60’s |
| D1 | Prone powell raises | 2 | 8-10 | 4010 | No rest |
Thursday session (SAS)
| Exercise | Sets | Reps | Tempo | Rest | |
| A1 | Arching pull-ins | 3 | 3-5 | 31X2 | 30’s |
| A2 | Feet elevated planche forward leans | 3 | 3-5 + 15s hold | Controlled, focus on stretching wrists | 30’s |
| B1 | Rings front lever hold | 15 mins AMRAP | 15-20s hold | As needed | |
| B2 | Planche hold (feet grounded) | 15-20s hold | As needed | ||
| C1 | Pike handstand hold | 3 | 30-60’s | 30’s | |
| C2 | Single arm hanging scapula CARS | 3 | 30-60’s | Controlled, use a variation that feels SAFE | 30’s |
| C3 | Hollow hold | 3 | 30-60’s | 60’s |