This summer we plan to continue to use our Gymnastics Strength Training class to emphasize mastering the control of your own body weight.
In every Gymnastics Strength Training group class this summer, we will focus on improving the following types of movements:
- Single Leg Squatting
- Upper Body Pulling
- Upper Body Pushing
- Static Hip Flexion
- Integrated Mobility movements
Breaking these movements down more specifically, we will be focused on the following exercises and their associated progressions:
We have chosen to focus on these movements in particular because we feel these are just as important as the back squat, press, bench press, and deadlift are to barbell training.
Master these movements and you are well on your way to mastering your own body weight.
The structure for each class is as follows:
Progressions for each specific movements are as follows:
Single Leg Squat
Reverse Lunge 3x15 L/R
Single Leg Squat
Hanging Leg Pistol 3x5 (2" up to 24")
In addition to progressive strength work, we will also focus on developing functional mobility as we develop our strength.
Integrated Mobility work performed before and/or after each working set of strength work help to develop and maintain healthy connective tissues and serve to help keep us injury and pain free.
Integrated Mobility Movements that pair well with Dip development:
Group class programming for Monday May 14th, 2018:
Every minute on the minute for 10 minutes perform:
Russian KB Swings (53/35#)
*make sure that you choose a weight that allows you to perform about 12-18 reps every minute
*scoring is the same as our scoring for the Tabata protocol (lowest reps in any 1 round)
And please remember, our Gymnastics Strength Training classes will help to develop a powerful core, upper/lower body strength, and plenty of stability/mobility.
If you stay consistent and set reasonable goals, good things will happen.
See you in class!