Third 2-week’s workout plan

3 times a week

NO REST TIMES BETWEEN THE EXERCISES!

In Part 3 you will maximize your training focusing on the most important body parts and joints for the top exercises! Scapula,
are the keys, if you want to reach fast and spectacular results in gymnastics training. This plan is the most extended after the p
can put the crown on your training! Keep up the hard work, then move forward to the next program, Pr

General warm up
Prehab

Rounds Exercises Intensity

Static knee bends in plank
Half bridge hold
1
Pull to chest with elastic band
Squats

Opposite shoulder grab in straddle high plank

Single-leg half bridge hold
2
Arm raises from high, middle and deep position
Squats

Knee raises in plank

Static bird dog
3
Dynamic bird dog
Reverse Lunges

Side Plank Hold

4 Hip rotations with bent knees
Reverse Lunges

4-stroke knee push-ups

5&6
Cossack squats

Cool down/Streching
rkout plan

ek

THE EXERCISES!

and joints for the top exercises! Scapula, shoulder and trunk stabilization
This plan is the most extended after the previous two, however, now you
en move forward to the next program, Primal Two!

up

REPS rest
30 secs e/s + 60 secs reg plank
30 secs hold + 15 hip elevation
25
15

15 e/s
30 secs hold + 10 hip elevation
30 e/p
15

15 e/s minimal rest

30 secs e/s
15 e/s
15 e/s

60 secs hold + 10 hip elevation e/s

10
15 e/s

20
12 e/s

ching
 Third 2-week’s workout plan

3 times a week

NO REST TIMES BETWEEN THE EXERCISES!

In Part 3 you will maximize your training focusing on the most important body parts and joints for the top exercises! Scapula,
are the keys, if you want to reach fast and spectacular results in gymnastics training. This plan is the most extended after the p
can put the crown on your training! Keep up the hard work, then move forward to the next program, Pr

General warm up
Prehab

Rounds Exercises Intensity

Static knee bends in plank
Half bridge hold
1
Pull to chest with elastic band
Squats

Opposite shoulder grab in straddle high plank

Single-leg half bridge hold
2
Arm raises from high, middle and deep position
Squats

Knee raises in plank

Static bird dog
3
Dynamic bird dog
Reverse Lunges

Side Plank Hold

4 Hip rotations with bent knees
Reverse Lunges

4-stroke knee push-ups

5&6
Cossack squats

Cool down/Streching
rkout plan

ek

THE EXERCISES!

and joints for the top exercises! Scapula, shoulder and trunk stabilization
This plan is the most extended after the previous two, however, now you
en move forward to the next program, Primal Two!

up

REPS rest
30 secs e/s + 60 secs reg plank
30 secs hold + 15 hip elevation
25
15

15 e/s
30 secs hold + 10 hip elevation
30 e/p
15

15 e/s minimal rest

30 secs e/s
15 e/s
15 e/s

60 secs hold + 10 hip elevation e/s

10
15 e/s

20
12 e/s

ching
 Third 2-week’s workout plan

3 times a week

NO REST TIMES BETWEEN THE EXERCISES!

In Part 3 you will maximize your training focusing on the most important body parts and joints for the top exercises! Scapula,
are the keys, if you want to reach fast and spectacular results in gymnastics training. This plan is the most extended after the p
can put the crown on your training! Keep up the hard work, then move forward to the next program, Pr

General warm up
Prehab

Rounds Exercises Intensity

Static knee bends in plank
Half bridge hold
1
Pull to chest with elastic band
Squats

Opposite shoulder grab in straddle high plank

Single-leg half bridge hold
2
Arm raises from high, middle and deep position
Squats

Knee raises in plank

Static bird dog
3
Dynamic bird dog
Reverse Lunges

Side Plank Hold

4 Hip rotations with bent knees
Reverse Lunges

4-stroke knee push-ups

5&6
Cossack squats

Cool down/Streching
rkout plan

ek

THE EXERCISES!

and joints for the top exercises! Scapula, shoulder and trunk stabilization
This plan is the most extended after the previous two, however, now you
en move forward to the next program, Primal Two!

up

REPS rest
30 secs e/s + 60 secs reg plank
30 secs hold + 15 hip elevation
25
15

15 e/s
30 secs hold + 10 hip elevation
30 e/p
15

15 e/s minimal rest

30 secs e/s
15 e/s
15 e/s

60 secs hold + 10 hip elevation e/s

10
15 e/s

20
12 e/s

ching