Gymnastics

Pole Vault Relative Strength Workout:

• Two Ring Horizontal Lever

• High Bar Pull Ups

• Beam Monkey Roll

• Bucket Push UPs

• High Bar Chin Ups

• Floor V-Sits

• Horse Back Hyper

• Parallel Bar Incline Sit Up

• Seated Floor Press

•  Handstand Leg Lifts

Weight Training

Tuesday - Upper Body:

• Bench Press 3 X 10

• Dumbbell incline bench reverse pull 3 X 10

• Military Press 3 X 10

• Big 60s

• Bench Bar with weight on ground, 12 Push Ups, 12 Curls X 3

• Weighted Abs with Med Ball

  • 25 Push up- Sit Ups

  • 25 Mason Twist

  • 15 Left leg toe touches

  • 15 Right leg toe touches

  • 25 Spread leg, overhead-between leg sit ups

  • 100 Flutter kicks

         Thursday - Lower Body:

• Jump Shrug 3 X 5

• Squat 3 X 8

• Hamstring curls 3 X 8

• Lunges holding weight over head 3 X 20

• Pull Ups 3 X 12

• Weighted Abs with Med Ball

  • 25 Push up- Sit Ups

  • 25 Mason Twist

  • 15 Left leg toe touches

  • 15 Right leg toe touches

  • 25 Spread leg, overhead-between leg sit ups

  • 100 Flutter kicks