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Gymnastics program – AUG

Posted 5th August 2022 by Anthony Masters

Hello team,

As global warming is doing its thing and keeping the gym warm we are gonna take advantage of this before the cold settles in. That means doing the things that are just easier to do when it is warm.

So on the menu for these next 2 months is the ring & P-bar routines which can be scaled to your current abilities, this will replace the time spent on the skill work at the beginning. If there is anyone that wants to work on anything different during this time that is also fine.

Following on from this section, there will be strength work that develops from the previous few months, see below programming for more info on this. 

NOTE: If you are keen to play with the ring routines, have a watch at the different routines below, i will explain more on how we can approach these in class.

Below the Rings routine – Straight arm focused on improving pulling strength, also serves for a nice warm up set to open up the shoulders.

Above the Rings routine – focused on improving pressing strength.

Ring Routine 1 – A more advanced routine, combining movements above & below the rings

Ring Routine 2 – A slightly easier variation to ring routine 1 for the more intermediate

Complete beginners are always welcome anytime and if you do have any questions drop me a message, Ant@momentum-training.com or IG: @mobilityawareness_coach

Ant x

Tuesday session (BAS)

Beginner – advanced

Exercise Sets Reps Tempo Rest
A1 Ring routine or P-bar routine 20 mins 4-6 sets 3-5 mins
B1 Lean away ring/bar pull up 5 2-4 4011 75’s
B2 HSPU 5 2-4 4011 75’s
C1 Single arm hang 3 Max effort 30’s
C2 HS hold 3 Max effort 30’s

 

Thursday session (SAS)

Exercise Sets Reps Tempo Rest
A1 Ring routine or P-bar routine 20 mins 4-6 sets 3-5 mins
B1 Archer ring chin up 5 2-4 3012 75’s
B2 Weighted dips 5 2-4 3111 75’s
C1 Single arm hang 3 Max effort 30’s
C2 Ring support hold 3 Max effort 30’s