Sort by tags

Gymnastics March 2026

Posted 28th February 2026 by Josh Schouten

For March we are going to carry over some of the Feb programming to get some extra time in on these movements. Come the end of the Q1 and start of Q2 for 2026 we are going to do the testing sheets again and see the progress we have made.

You’ll see the Gymnastics levels score sheet at the bottom of this program. If you have not printed this and completed some of the tests I would like to you do so in class and I will allocate some time for you to work your way through think over the next 6 weeks.

Section #1 – Warm Up –  Monday and Wednesday

First up we are going to take ourself through 10-15 min mins of:

3mins and/or 30 DU practice:

  1. Prone Tennis Ball Drill 3 x 10 each
  2. Turkish Get Ups 3 x 3/3
  3. Cardio 2 x 60seconds

Conditioning Warm Up:

Essential Gymnastics Strength & Conditioning Choose one to perform, you can change every week, or choose to progress from the week before (EMOMs)
  • Strict Upper Body (10 min EMOM):
    • Min 1: 3-5 Weighted/ body Weight /Banded Strict Pull-ups.
    • Min 2: 3-5 Weighted/ body Weight / BandedStrict Dips (bar or ring)
  • Core & Pressing (10 min EMOM):
    • Min 1: 30-45 sec Handstand Hold (nose-to-wall or free-standing).
    • Min 2: 8-12 Ab Rollouts
  • Shoulder Stability (10 min EMOM):
    • Min 1: 3-5 Wall Walks from push Up position
    • Min 2: 10-15 Hollow Rocks or Ring Support Holds (in seconds)

 

Strength & Technique

Day 1 

Beginner / Intermediate

A:

Dip and Pull ups

5×5 @ tempos

B: Seated Db Arnold Press 3 x 4-8 reps @ 30×1

B2: Db Lateral Raises 3 x 8-12

 

Day 2

Beginner / Intermediate

A:

1 Arm Db Rows / Zotterman Curls

5×5 @ slow tempos

 

Day 1 

Advanced

A: 7 minutes* RMU (Strict or Kipping) record the numbers at the end of 7 minutes

3 minutes Rest

7 minutes* Pull Ups (Strict or Kipping) record the numbers at the end of 7 minutes

*Complete this movement and this movement only for the 7 minutes

 

Day 2

Advanced

A: 7 minutes* Handstand wall or HSPU (Strict or Kipping) record the numbers at the end of 7 minutes

3 minutes Rest

7 minutes( HSPU or Dips/ Push Ups (Strict or Kipping) record the numbers at the end of 7 minutes

*Complete this movement and this movement only for the 7 minutes

 

Finishers (if you have time).

50m Wheelbarrow walk

2min high Plank

Lu Raises x 50

 

Testing Worksheet:

Please print… and read.