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Gymnastics program – June

Posted 4th June 2022 by Anthony Masters

Hello team,

So here we go into phase 3 of the programming. This month we continue to build on top of the foundations we were working on in the previous 2 months making things a little harder as we get stronger. Both Tuesday and Thursday sessions are different, but you will also have freedom at the beginning to master any skills you want to get better at. See below programming.

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 Skill practice: choose 1

-Muscle up

-Shoulder stand

-Levers

-Ring forward roll

-skin the cat

 10-12 mins Focus on quality over reps controlled Rest as needed
B1 Ring forward Roll / inverted tuck to chin up / Ring row sit-back 5 2-5 or 5-8 of easier variation controlled 75’s
B2 HSPU 5 2-5 4010 75’s
C1 Ring shoulder stand / P-bar shoulder stand 3 4-6 reps controlled 60’s
C2 Ring front lever tuck pulls 3 4-6 4010 60’s
D1 Planche tucks (W/sliders) 3 40-60’s controlled
D2 Trap-3 small circles / axial rotations 3 40-60’s controlled No rest

 

Thursday session (SAS)

 

Exercise Sets Reps Tempo Rest
A1 Skill practice: choose 1

-Muscle up

-Shoulder stand

-Levers

-Ring forward roll

-skin the cat

 10-12 mins Focus on quality over reps controlled Rest as needed
B1 Rope chin up 5 2-5 each side 4010 75’s
B2 Gironda dips, Bulgarian dips or regular dips 5 2-5 4010 75’s
C1 Rings lever transitions 3 5-8 controlled 60’s
C2 Planche tuck push ups (banded) 3 5-8 3011 60’s
D1 Trap-3 small circles / axial rotations 3 40-60’s Controlled, using a variation that feels safe 30’s
D2 DB cuban rotations 3 6-8 4010 30’s
E1 DB bent press / DB half kneeling bent press 3 1-3 quality reps each side controlled Rest as needed