Basic Gymnastics 1

Week 1

Day 1: General 

Shoulder Warm Up
1.  Hollow Body Hold – 3 x 15 seconds
2.  Arch Body Holds – 3 x 12 seconds
3.  Ring Incline Row – 3 x 5
4.  Deck Squats – 3 x 4
5.  Skiers – 3 x 8
6.  Handstand Hold – 3 x 12 seconds
7.  5 Minutes of kip swing with hollow body work

Day 2: Pull Up 

1.  Shoulder Warm Up
2.  Ring Incline Rows – 3 x 5
3.  Bar Wide Grip Hollow Body Row – 3 x 5
4.  Chin Up Hold – 3 x 12 seconds
5.  One Arm Upright Lat Lean – 3 x 12 seconds
6.  5 Minutes of Kip Swing with Hollow Body Work

Day 3: Pistol

1.  Deck Squats – 3 x 4
2.  Skiers – 3 x 8
3.  Pistol Down to Box (stand with both legs) 3 x 8 each leg
4.  Pistol Up from Box (sit with both legs) 3 x 6 each leg
5.  Cossack Squat – 3 x 4 each side

Week 2

Day 4: Handstand 

1.  Shoulder Warm Up
2.  Hollow Body Scapular Shrugs – 3 x 6
3.  Wall Wrist Walk – 3 x 5
4.  Tripod – 3 x 12 seconds
5.  Seated Shoulder Flexion – 3 x 10 seconds
6.  Handstand Hold on Wall (nose to wall) – 3 x 12 seconds

Day 5: General 

Shoulder Warm Up
1.  Hollow Body Hold – 4 x 15 seconds
2.  Arch Body Holds – 4 x 12 seconds
3.  Ring Incline Row – 4 x 5
4.  Deck Squats – 4 x 4
5.  Skiers – 4 x 8
6.  Handstand Hold – 4 x 12 seconds
7.  5 Minutes of kip swing with hollow body work

Day 6: Pull Up 

1.  Shoulder Warm Up
2.  Ring Incline Rows – 4 x 5
3.  Bar Wide Grip Hollow Body Row – 4 x 5
4.  Chin Up Hold – 4 x 12 seconds
5.  One Arm Upright Lat Lean – 4 x 12 seconds
6.  5 Minutes of Kip Swing with Hollow Body Work

Week 3
Day 7: Pistol

1.  Deck Squats – 4 x 4
2.  Skiers – 4 x 8
3.  Pistol Down to Box (stand with both legs) 4 x 8 each leg
4.  Pistol Up from Box (sit with both legs) 4 x 6 each leg
5.  Cossack Squat – 4 x 4 each side

Day 8: Handstand 

1.  Shoulder Warm Up
2.  Hollow Body Scapular Shrugs – 4 x 6
3.  Wall Wrist Walk – 4 x 5
4.  Tripod – 4 x 12 seconds
5.  Seated Shoulder Flexion – 4 x 10 seconds
6.  Handstand Hold on Wall (nose to wall) – 4 x 12 seconds

Day 9: General 

Shoulder Warm Up
1.  Hollow Body Hold – 3 x 20 seconds
2.  Arch Body Holds – 3 x 15 seconds
3.  Ring Incline Row – 3 x 7
4.  Deck Squats – 3 x 6
5.  Skiers – 3 x 10
6.  Handstand Hold – 3 x 15 seconds
7.  5 Minutes of kip swing with hollow body work

Week 4
Day 10: Pull Up 

1.  Shoulder Warm Up
2.  Ring Incline Rows – 3 x 8
3.  Bar Wide Grip Hollow Body Row – 3 x 8
4.  Chin Up Hold – 3 x 18 seconds
5.  One Arm Upright Lat Lean – 3 x 20 seconds
6.  5 Minutes of Kip Swing with Hollow Body Work

Day 11: Pistol

1.  Deck Squats – 3 x 7
2.  Skiers – 3 x 12
3.  Pistol Down to Box (stand with both legs) 3 x 12 each leg
4.  Pistol Up from Box (sit with both legs) 3 x 12 each leg
5.  Cossack Squat – 3 x 7 each side

Day 12: Handstand 

1.  Shoulder Warm Up
2.  Hollow Body Scapular Shrugs – 3 x 10
3.  Wall Wrist Walk – 3 x 8
4.  Tripod – 3 x 18 seconds
5.  Seated Shoulder Flexion – 3 x 15 seconds
6.  Handstand Hold on Wall (nose to wall) – 3 x 20 seconds