Gymnastics – September

For the month of September we are going to have the same focus but different sections. These are going to be up to you but I will put some pre requsites in place which will make the choice a little easier.

Warm Up 0-15 mins

• 3 min DU practise or 60 reps
• Hollow Dish 20-30 seconds
• Double Crunch x10
• Prone MiraFit Y &T’s 10+10
• Reverse Plank 20-30 seconds

Strength — Session: 25min

A: Chin  /Pill Up @41×2
A2: HSPU / Dip / Push Up @42×1

Week 1 – 5 x 5-8
Week 2 – 4-7
Week 3 – 2-6
Week 4 – Testing

STR:

• Ring Swing
  Push to Kip
  Swim Set

B: BB Supinated Curl 4 x 6-8
B2:  BB Tricep Ext 4 x 6-8

Technique 10-15 min

TTB:

• Beat Swing
• Dive to Kip
• Dive to kip to TTB

HS Walk

• Wall walk
• Plate Walks
• Head Stand to Straddle
• HS Walking to wall

Kipping Pull Up

• Beat Swings
• Feet on box Kipping
• S/L Feet on box Kipping
• Single Jump and Catch

Butterfly Push Up

• Strict Circle
• Hollow Pull Up
• Arched Pull Up
• Arch Up
• Press to arch
• Lat Push Behind
• Box Butterfly
• S/L Box Butterfly
• Jumping Box Butterfly + S/L
• Box top down + Top Down
• Baby Butterfly
• Butterfly

Conditioning: 20–30min

#1

• 0–5 min: Pull Up
• 5–8 Rest
• 8–13: HSPU / Bar / Push Up
• 8–14 Rest
• 14–21: Walkout 2 Push Up x 5
  High Box Step Up x 5/5

#2

• Cindy 20
• Chelsea
• Death By Cindy
• Mary
• Annie

Finisher — 5–10min

• False grip Hang – 20–30sec + Max Row
• Pinched Grip x 20–40 sec
• Wrist Curls x 20 (both direction