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Gymnastics focus →

Upper body 2

Wrist Flexibility Stretch · Resistance Band Shoulder Exercises · Floor Tricep Extensions · Scapular Mobility · Scapular Pull-Up · Hollow Body Hold · Side Plank · One-leg Foot Supported L-sit · Stomach-to-wall Handstand Practice · Planche Lean · One-leg Foot Supported L-sit · Stomach-to-wall Handstand Practice · Planche Lean · One-leg Foot Supported L-sit · Stomach-to-wall Handstand Practice · Planche Lean · Rings Support Hold (Turned Out) · Bulgarian Dips · L-Sit Pull-Up · Bulgarian Dips · L-Sit Pull-Up · Bulgarian Dips · L-Sit Pull-Up · Combined Atomic Push-ups · Front Lever · Combined Atomic Push-ups · Front Lever · Combined Atomic Push-ups · Front Lever · Pelican Curls · Supine Maltese To Plance Press · Face Pulls · Pelican Curls · Supine Maltese To Plance Press · Face Pulls · Pelican Curls · Supine Maltese To Plance Press · Face Pulls

E

Created by

Eskibo

Workout Breakdown

Prehab

1

Wrist Flexibility Stretch

1 set × 2-3min

2

Resistance Band Shoulder Exercises

1 set × 3min

3

Floor Tricep Extensions

1 set × 5-6 reps

4

Scapular Mobility

1 set × 5-6 reps

5

Scapular Pull-Up

1 set × 8-10 reps

6

Hollow Body Hold

1 set × 30s

7

Side Plank

1 set × 30s

Static Work

Tri-set

1

One-leg Foot Supported L-sit

1 set × 10-12 reps

2

Stomach-to-wall Handstand Practice

1 set × 60s

3

Planche Lean

1 set × 20s

4

One-leg Foot Supported L-sit

1 set × 10-12 reps

5

Stomach-to-wall Handstand Practice

1 set × 60s

6

Planche Lean

1 set × 20s

7

One-leg Foot Supported L-sit

1 set × 10-12 reps

8

Stomach-to-wall Handstand Practice

1 set × 60s

9

Planche Lean

1 set × 20s

10

Rings Support Hold (Turned Out)

1 set × 60s

Dynamic Work

1st Pair

1

Bulgarian Dips

1 set × 8-12 reps

2

L-Sit Pull-Up - Ring

1 set × 6-10 reps

3

Bulgarian Dips

1 set × 8-12 reps

4

L-Sit Pull-Up - Ring

1 set × 6-10 reps

5

Bulgarian Dips

1 set × 8-12 reps

6

L-Sit Pull-Up - Ring

1 set × 6-10 reps

2nd Pair

1

Combined Atomic Push-ups

1 set × 6-10 reps

2

Front Lever

1 set × 6-12 reps

3

Combined Atomic Push-ups

1 set × 6-10 reps

4

Front Lever

1 set × 6-12 reps

5

Combined Atomic Push-ups

1 set × 6-10 reps

6

Front Lever

1 set × 6-12 reps

Auxiliary - trio

1

Pelican Curls

1 set × 6-12 reps

2

Supine Maltese To Plance Press

1 set × 12-20 reps

3

Face Pulls

1 set × 8-12 reps

4

Pelican Curls

1 set × 6-12 reps

5

Supine Maltese To Plance Press

1 set × 12-20 reps

6

Face Pulls

1 set × 8-12 reps

7

Pelican Curls

1 set × 6-12 reps

8

Supine Maltese To Plance Press

1 set × 12-20 reps

9

Face Pulls

1 set × 8-12 reps