Gymnastics March – 2025

Warm up 

Double under practice 3-5 mins

Part 1:

Cuban Rotations 3 x 10

German Hangs 3 x 20 seconds

Pec Flye 3 x 10

Part 2:

Hollow Dish 2 x 30-60

Arch Body Hold 2 x 30-60

Part 3:

Tight Kip Swing 3-5 x 5-10

Select your main focus for the month

Bar Muscle Ups

2 sets 2-5 reps each exercise

Chest 2 Bar Pull Up (chest touches)

Glide Pull / Hips to Bar

ABMU / BMU x 5-8 sets – 1-5 reps

Ring Muscle Up

2 sets 2-5 reps each exercise

Banded Assisted Transition Ring Muscle Up drill

Kip Swing to Hips to Rings

Assisted RMU / RMU x 5-8 sets – 1-5 reps

Strict HSPU

A: 5 x 5 at appropriate level

A2: Side Bends x 15

B: Tripod to push up 5 x 3-5

Assistance Exercises

Part 1:

Working to 4 sets of 10 reps

Pull Up –  Chest 2 Bar / Chin Over the bar / Banded

Ring Dip (Bicep to Ring) – Body Weight  / Banded / Push Up

Part 2: 

Ring Support – Dip / Push Up 3 x 30 seconds

Weighted Sit Ups 4 x 10-15