Gymnastic Capacity Warm- Up

Push: Pull: Core: Legs:

Strict hspu Chin up Strict ttb Pistols on a box
Handstand hold Pull up hollow Hollow hold Pistols
Wall walk Wide grip pull up Side plank Skater squats
Push ups Rope climbs Flutter kicks Lunges
Ring push ups Ring rows L hold / L hang Box jumps
Dips Arch pull v- up Running
Ring support Towel pull up pike raise

Day 1
12 Min EMOTM
A) push
B) pull
C) Core
D) legs

Day 2
3 sets
Max reps Push
Max reps Pull
Max reps Core
Rest as needed

Day 3
1-3 sets collect 10-50 reps
A) Push
B) Pull
C) Legs

Mix and Match Gymnastics by Westenwind Training