Gymnastics Program – May
Hello team,
So here we go into phase 2 of the programming. This month we continue to build on top of the foundations we were working on in the previous month making things a little harder as we get stronger. Tuesdays bent arm focused, Thursdays straight arm focused, yes both are different sessions.
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
Ant x
Tuesday session (BAS)
Beginner – advanced
| Exercise | Sets | Reps | Tempo | Rest | |
| A1 | Advanced;
– Muscle up to Forward roll Beginner; – Feet elevated ring row MU / Eccentrics |
10-15 mins | Focus on quality over reps | controlled | Rest as needed |
| B1 | Weighted ring chin up | 6 | 3-4 | 5011 | 90’s |
| B2 | RTO ring dips | 6 | 3-4 | 5011 | 90’s |
| C1 | Single arm ring row W/ twist | 3 | 4-6 per side | 30’s | |
| C2 | Reverse push ups (feet elevated) | 3 | 4-6 | 4010 | 30’s |
| D1 | DB elbow on knee | 3 x (drop set) | 8/8 | 4010 | No rest |
Thursday session (SAS)
| Exercise | Sets | Reps | Tempo | Rest | |
| A1 | Skin the cat | 3 | 2-5 | controlled | 30’s |
| A2 | Feet elevated planche forward lean pulses | 3 | 8-10 + 15s hold | Controlled, focus on stretching wrists | 30’s |
| B1 | Rings front lever hold | 15 mins AMRAP | 10-15s hold | As needed | |
| B2 | Planche tuck hold (banded) | 10-15s hold | As needed | ||
| C1 | Shawarma hang | 3 | 3-5 controlled reps each side | Controlled, using a variation that feels safe | 30’s |
| C2 | Wall facing handstand hold | 3 | 30-60’s | 30’s | |
| C3 | Barbell dragon flag | 3 | 3-5 controlled reps | 60’s |