Vitality and Agility - Gymnastic

Skills Program
Exercises with the same letter should be performed
together, doing a set of each exercise with 1-3
minutes rest between.
Example:
Set 1 - Planche 4 reps
Set 2 - Front Lever 4 reps
Set 3 - Planche 5 Reps
Set 4 - Front Lever 4 Reps
……etc
For exercises requiring isometrics or eccentrics use
the following conversion:
1 Rep = 1 Second Eccentric = 2 Second Isometric
To the program….

Day 1 - Upper (Straight Select an appropriate progression (minimum 3 reps or equiv.)

Arm)

A1. Planche Isometric/ 6-8 Sets of 3 / 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6
Eccentric

A2. Front Lever Isometric/ 6-8 Sets of 3 / 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6
Eccentric

B1. Handstand Press 6-8 Sets of 3 / 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6
Progression

B2. L-Sit Progression 2-4 Sets of 6 / 2-3 Sets of 8 / 1-2 Sets of 12

C1. Ring Support Hold 2-4 Sets of 6 / 2-3 Sets of 8 / 1-2 Sets of 12

C2. Bridge Progression 3 Sets of 5-10 Followed By 10-30 Second Hold

Loaded Stretching (Shoulder)
Day 2 - Off

Active Recovery Stretching, walking, light cardio

Day 3 - Upper (Low Select an appropriate progression (minimum 3 reps or equiv.)

Volume)

A1. Planche Exercise 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6

(Weak Points)

A1. Front Lever Exercise 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6
(Weak Points)

B1. Ring Muscle Up 3-5 Sets of 5 / 2-4 Sets of 6 / 2-3 Sets of 8 / 1-2 Sets of 12

C1. Bridge Progression 3 Sets of 5-10 Followed By 10-30 Second Hold

Loaded Stretching (Shoulder)

Day 4 - Lower (Squat) Select an appropriate progression (minimum 3 reps or equiv.)

A1. Squat (Back or Front) 6-8 Sets of 3 / 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6

A1. Bodyweight Hamstring 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6

Curls

B1. Horse Squat 3 Sets of 5-10 Followed By 10-30 Second Hold

Loaded Stretching (Middle
Split)

B2. Standing Middle Split 10-60 Second Hold

Loaded Stretching (Middle
Split)

B3. Pancake Stretch 3 Sets of 5-10 Followed By 10-30 Second Hold

Loaded Stretching (Middle
Split)

Day 5 - Upper (Bent Arm) Select an appropriate progression (minimum 3 reps or equiv.)

A1. Handstand Push Up 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6

A1. One Arm Chin Up 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6

B1. Planche Push Up 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6

B2. Front Lever Pull Up 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6

C1. Tricep Dips 2-4 Sets of 6 / 2-3 Sets of 8 / 1-2 Sets of 12

C2. Ido Portal Bridge 2-4 Sets of 6 / 2-3 Sets of 8 / 1-2 Sets of 12
Rotation
Day 6 - Off

Active Recovery Stretching, walking, light cardio

Day 7 - Lower (Deadlift) Select an appropriate progression (minimum 3 reps or equiv.)

A1. Deadlift (Sumo or 6-8 Sets of 3 / 4-6 Sets of 4 / 3-5 Sets of 5 / 2-4 Sets of 6
Regular)

B1. Shrimp or Pistol Squat 2-4 Sets of 6 / 2-3 Sets of 8 / 1-2 Sets of 12

B2. Single Leg Hamstring 2-4 Sets of 6 / 2-3 Sets of 8 / 1-2 Sets of 12
Raise

C1. Loaded Hamstring 3 Sets of 5-10 Followed By 10-30 Second Hold

Exercise
Loaded Stretching (Front
Splits)

C2. Loaded Quad/Hip 3 Sets of 5-10 Followed By 10-30 Second Hold

Flexor Exercise
Loaded Stretching (Front
Splits)

C2. Front Split Hold 3 Sets of 20-60 Second Hold

Loaded Stretching (Front
Splits)