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Workout Plan

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Jun 27th, 2019
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  1. Workout Plan (Not including Flexibility Or recovery/prehab work)
  2. Exact Training Will start once I have left gymnastics :(
  3.  
  4. Push/Pull Strength (Until I get Rings)
  5. Warmup
  6. Planche/FL Progressions
  7. Weighted Chin-up, if feeling lucky drop-set to normal Chin-up (3set)
  8. Pseudo or Pike pushups 5set (Maybe Handstand Pushups Last set)
  9. Row Progressions (If able) (3set)
  10. Planche Lifts (2set) (& or 2set Maltese press if able)
  11. Shoulder Press (3set)
  12. Weighted Dips (3set)
  13.  
  14. Push/Pull Ultimate Strength
  15. Warmup
  16. Planche/FL Progressions
  17. Straddle Rope Climb with OAC Negatives on descent (3set)
  18. Handstand Pushup or RTO PPPU (4set)
  19. Maltese Press & Victorian Lifts (2set each)
  20. Shoulder Press (3set)
  21. RTO Dips (3set)
  22. Ring Rows (3set)
  23.  
  24. Planche Day
  25. Warmup
  26. Planche Progressions (3set)
  27. Planche Leans (2set)
  28. Planche Pushups (2set)
  29. Maltese Presses (3set)
  30. Planche Lifts (2set)
  31. Planche Progressions (1set)
  32.  
  33. FL Day
  34. Warmup
  35. FL Progressions (3set)
  36. FL Lowers Progressions (2set)
  37. FL Row progressions or Y’s (3set)
  38. FL Retracted Progressions (2set)
  39. FL Pulls Progressions (2set)
  40. FL Progressions (1set)
  41.  
  42. Core Work (Strength/Manna Work)
  43. Warmup
  44. Pike Compression Lifts (3set last set hold)
  45. Straddle/Middle Sit (2set)
  46. V-sit (1-2 set)
  47. Manna Wall Slides (3set)
  48. Manna Lifts (1set)
  49. Hanging Leg lifts (3set)
  50.  
  51. Core Work (Endurance Baby!)
  52. Warmup
  53. 50 v-snaps
  54. 14 V-crunch - 13 Thingy Pyramid
  55. Hollow Hold
  56. Superman Hold
  57. L-sit open close legs 30sec
  58.  
  59. Leg Day Ayyyyyy
  60. Pistol Squats (3set each Leg)
  61. Jump Squat (3set)
  62. One leg Calf raises Plus that ballet thing past exhaustion
  63. Weighted Leg Hold (Maybe Weighted Need to Research Safety)
  64.  
  65. Skills Work
  66. Wall Press Work (2set)
  67. Wide/normal FS Press Work (3set)
  68. Handstand Work (15min total)
  69. 1 Arm Handstand Work (1set will increase sets as ability improves)
  70. (Perhaps Floor Work if possible: Flips & stuff)
  71. RTO support hold (3set)
  72. Various Rings Skill: Uprises, Handstands, rolls & Swings
  73.  
  74. Week 1
  75.  
  76. Monday:
  77. Push/Pull Ultimate Strength
  78. Leg Day
  79.  
  80. Tuesday:
  81. Core Strength
  82.  
  83. Wednesday:
  84. Push/Pull Ultimate Strength
  85. Core Endurance
  86.  
  87. Thursday:
  88. Core Strength
  89. Leg Day
  90.  
  91. Friday:
  92. Push/Pull Ultimate Strength
  93.  
  94. Saturday:
  95. Core Strength
  96.  
  97. Sunday:
  98. Rest Day(eat all the sardines)
  99.  
  100. Week 2
  101.  
  102. Monday:
  103. Planche Day
  104.  
  105. Tuesday:
  106. FL Day
  107.  
  108. Wednesday:
  109. Skill Day
  110.  
  111. Thursday:
  112. Planche Day
  113.  
  114. Friday:
  115. FL Day
  116.  
  117. Saturday:
  118. Skill Work
  119.  
  120. Sunday:
  121. Rest Day(eat all the sardines)
  122.  
  123. Then cycle through Week 1 & Week 2
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