This series of workouts has been a progression. If you feel you aren't ready for any of it - see the options for subs/modifications or go back 14 weeks to where we started!
Want specific gymnastics help? Check out the extra programs here on Members Only where you can find specific programs for push ups, pull ups and more!
2 Rounds
10 Forward to Backward Swinging Kicks
30 Seconds Weighted Back to Bench Shoulder Stretch
10 Banded Pass Throughs
Forward to Backward Swinging Kicks:
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.
Weighted Back to Bench Shoulder Stretch:
1. Lay length-wise on the bench, with your shoulders at the very edge. Feet can be flat on the floor for support.
2. Press your weight towards the ceiling, straightening out the arms.
3. Keeping straight arms, allow the weight to come overhead, towards the floor. The goal is to hold your weight as close to the ground as possible.
4. Relax the shoulders as much as possible, to get a better stretch. Breathe!
Banded Pass Throughs:
1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.
3 Rounds for Quality
20 Overhead Dumbbell Alternating Shoulder Extensions
10 Zombie Sit-Up + Toes to Sky
5 Candlestick Roll + Tuck Jump
Subs and Modifications:
Use light weight
Keep hips on the floor / Swing arms forward to help with the sit-up
Straight jump / No jump
Use weight used for Shoulder Extensions for Score.
Overhead DB Alt Shoulder Extensions:
1. One dumbbell per hand. Press overhead, keeping the dumbbells stacked directly over the shoulders for the entire set (don't let them fall out to the side).
2. Beginning on the right side, press your right shoulder into your right ear as much as possible. Return to netural.
3. Press your left shoulder into your left ear as much as possible. Return to neutral.
4. Continue alternating back and forth, keeping your midline engaged, and pressing through each shoulder as high as possible.
Zombie Sit Up + Toes to Sky:
1. Begin in a seated pike position, with your legs together and extended straight in front of you. Toes will be pointed, and the palms of your hands in contact with the ground (ideally for the entire movement).
2. Keeping the palms flat on the floor, lay backward, thinking of rolling down “one vertebrae at a time” to make sure the lower back comes in full contact with the ground.
3. Once fully extended, lift your legs off the ground, until your toes are positioned over your hips.
4. Using your lower core, roll back onto your shoulders and lift your hips off the ground. Ideally, your hips will fully open (by squeezing your glutes), and toes will point directly to the ceiling.
5. Return your legs back to the floor, and re-engage the core to prepare for the sit-up.
6. Keep your palms flat on the floor as you use your abs and hip flexors to sit back up, finishing in your starting position.
Candle Stick Roll + Tuck Jump:
1. Begin standing with your feet together, legs straight, and arms extended overhead, shoulder-width apart.
2. To sit back, act as if you were sitting into a chair, directing your glutes towards your heels. You will “sit back” into a position very similar to a deep squat. At this time, you want to begin rounding your back by pulling your belly button into your spine, reinforcing a smooth, hollow position.
3. As your glutes come to the floor (ideally right behind your heels), allow yourself to carefully roll backward, making contact with the floor one vertebrae at a time. No flat backs! Your arms will still be extended overhead.
4. When your shoulders and arms come in contact with the floor, you will press the backs of your hands into the ground for stability.
5. With pointed toes, lift your feet towards the ceiling, allowing the legs to fully extend and straighten. Here you will squeeze your glutes, so your body makes a straight line from your shoulders to your toes (vertical line). Do not allow your hips to close (creating a piked position with the legs coming towards your face).
6. Be as tight as possible in the top of your candlestick position.
7. To stand up, you will aggressively pull your heels into your glutes as you roll forward (getting them as close as possible), which will make for a much easier time standing.
8. As your feet hit the floor, engage the core and “sit-up”, shifting your shoulders over the front of your toes as quickly as possible.
9. Once balanced, begin standing up.
10. When you stand, you want to move straight into your tuck jump (no resting or stalling between these two movements.)
11. As you jump pull your knees into your chest as high as possible.
12. Land with soft knees, absorbing the force of the jump.
13. Straighten the legs, and stand tall in your starting position, prepared for the next rep.
3 Rounds for Quality
Rest as Needed Between Rounds
20 Toes to Bar
10 Headstand + Straddle Extensions
5 Forward Rolls from a Handstand against the wall
Subs and Modifications:
Only lift legs as high as possible while maintaining rhythm / Banded kip swings / Kip swings
Small range of motion with the legs / Static straddle headstand / Static regular headstand hold
Forward roll from a high box / Forward roll from a short box / Forward roll
No Score
Toes to Bar:
1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.
Headstand Straddle Extensions:
1. Begin in a Headstand Hold.
2. Keeping the legs tight and straight, carefully lower the toes to the floor, moving through a full straddle (legs out to the side as wide as possible), until they make light contact.
3. As soon as the toes touch the floor, use your core to lift your straight legs back through your straddle, until you pull them together and finish in your starting Headstand Hold.
Forward Rolls From a Handstand Against the Wall:
1. Begin in a handstand agains the wall, with your stomach facing the wall.
2. To initiate the roll, tuck your chin into your chest (which will fave the shoulders and help round the back), and allow your elbows to slightly bend.
3. From here, your elbows will continue to bend (Slowly and under control), while your toes will slide down the wall. Sliding the toes down the wall is important to help slow the roll down.
4. As you near the floor, tuck your chin even more. Only the back of your head should ever come in contact with the ground. Remind yourself to stare at your belly button, to help keep everything rounded.
5. As you finish the roll, pull your heels into your glutes, and sit your chest up, over your toes to stand.
