South Park – Gymnastics – All Levels

– STRENGTH III – (7 Rounds for weight)

7 sets:

3 weighted pull-ups

– Rest 1:00-2:00 between sets.
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– Increase loading across as many sets as possible; perform the same weight for multiple sets if needed.

– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.

– If you are not yet able to perform pull-ups, find the smallest assistance band possible that allows you to perform 3 smooth and controlled reps.

– SKILL I – (Checkmark)

3 sets:

:20 single-arm ring plank hold, right

:20 single-arm ring plank hold, left

:20 L-sit hold

10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).

– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.

– To scale the strict toes-to-bars, try to bring your toes or knees up as high as possible.

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