# Gymnastics focus

## Workout Routine


## Upper body 1

Wrist Flexibility Stretch · Push-Up (Wrist Elevated) · Back Hand To Fist Support · Fist Swing · Elbow Circle · Elbow Extensions · Scapula Mobilisation · Scapular Pull-Up · Hollow Body Hold · Static Superman · Side Plank · Tuck L-Sit · Stomach-to-wall Handstand Practice · Tuck Elbow Planche · Tuck L-Sit · Stomach-to-wall Handstand Practice · Tuck Elbow Planche · Tuck L-Sit · Stomach-to-wall Handstand Practice · Tuck Elbow Planche · Rings Support Hold (Turned Out) · Paused Ring Dips · Paused Ring Pull-ups · Paused Ring Dips · Paused Ring Pull-ups · Paused Ring Dips · Paused Ring Pull-ups · Paused Inverted Rows · Chest Fly · Paused Inverted Rows · Chest Fly · Paused Inverted Rows · Chest Fly · Lying Iron Cross Prep

### Prehab

- 1 × 2min Wrist Flexibility Stretch
- 1 × 1min Push-Up (Wrist Elevated)
- 1 × 8-10 Back Hand To Fist Support
- 1 × 10-11 Fist Swing
- 1 × 5-6 Elbow Circle
- 1 × 8-10 Elbow Extensions
- 1 × 5-6 Scapula Mobilisation
- 1 × 8-10 Scapular Pull-Up
- 1 × 30s Hollow Body Hold
- 1 × 30s Static Superman
- 1 × 30s Side Plank

### Static work

- 1 × 30s Tucked L-Sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 30s Tuck Elbow Planche
- 1 × 30s Tucked L-Sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 30s Tuck Elbow Planche
- 1 × 30s Tucked L-Sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 30s Tuck Elbow Planche
- 2 × 60s Rings Support Hold (Turned Out)

### Dynamic work

- 1 × 6-8 Paused Ring Dips
- 1 × 6-8 Paused Ring Pull-ups
- 1 × 6-8 Paused Ring Dips
- 1 × 6-8 Paused Ring Pull-ups
- 1 × 6-8 Paused Ring Dips
- 1 × 6-8 Paused Ring Pull-ups
- 1 × 10-15 Paused Inverted Rows
- 1 × 6-8 Chest Fly
- 1 × 10-15 Paused Inverted Rows
- 1 × 6-8 Chest Fly
- 1 × 10-15 Paused Inverted Rows
- 1 × 6-8 Chest Fly
- 3 × 6-10 Lying Iron Cross Prep


## 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

### Prehab

- 1 × 2-3min Wrist Flexibility Stretch
- 1 × 3min Resistance Band Shoulder Exercises
- 1 × 5-6 Floor Tricep Extensions
- 1 × 5-6 Scapular Mobility
- 1 × 8-10 Scapular Pull-Up
- 1 × 30s Hollow Body Hold
- 1 × 30s Side Plank

### Static Work

- 1 × 10-12 One-leg Foot Supported L-sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 20s Planche Lean
- 1 × 10-12 One-leg Foot Supported L-sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 20s Planche Lean
- 1 × 10-12 One-leg Foot Supported L-sit
- 1 × 60s Handstand (Wall-Assisted)
- 1 × 20s Planche Lean
- 1 × 60s Rings Support Hold (Turned Out)

### Dynamic Work

- 1 × 8-12 Bulgarian Dips
- 1 × 6-10 L-Sit Pull-Up - Ring
- 1 × 8-12 Bulgarian Dips
- 1 × 6-10 L-Sit Pull-Up - Ring
- 1 × 8-12 Bulgarian Dips
- 1 × 6-10 L-Sit Pull-Up - Ring
- 1 × 6-10 Combined Atomic Push-ups
- 1 × 6-12 Front Lever
- 1 × 6-10 Combined Atomic Push-ups
- 1 × 6-12 Front Lever
- 1 × 6-10 Combined Atomic Push-ups
- 1 × 6-12 Front Lever
- 1 × 6-12 Pelican Curls
- 1 × 12-20 Supine Maltese To Plance Press
- 1 × 8-12 Face Pulls
- 1 × 6-12 Pelican Curls
- 1 × 12-20 Supine Maltese To Plance Press
- 1 × 8-12 Face Pulls
- 1 × 6-12 Pelican Curls
- 1 × 12-20 Supine Maltese To Plance Press
- 1 × 8-12 Face Pulls


## Workout Routine