GYMNASTICS
The Flux. gymnastics programme includes carefully thought out drills and progressions alongside strict strength, midline and other accessory work to help you unlock the skills that you may not have already whilst building efficiency and capacity in the ones that you do.
EXAMPLE DAY
HOLLOW ARCH WORK
5 sets:
5-10 press to hollows
- rest 1:00 between sets -
3 sets:
5-10 weighted back extensions
0:20-0:30 weighted arch hold
- rest 1:00 between sets -
RIG WORK
Every 1:30 until failure:
3 toes to bar + 2 chest to bar + 1 bar muscle up
* Complex must be performed unbroken, without coming down from bar.
* Each round add 1 rep to each movement and continue in this way until failure to complete the complex unbroken.
OR
Every 1:00 until failure:
1 toes to bar + 1 pull up
* Complex must be performed unbroken, without coming down from bar.
* Each round add 1 rep to each movement and continue in this way until failure to complete the complex unbroken.
OR
Alternating every 1:00 x 5 sets (10:00 total):
- 5-10 hanging leg raises
- 5-10 banded strict pull ups
STRICT STRENGTH WORK
3 sets:
Max effort parallette l-sit / parallette knee tuck
Max effort parallette shoot throughs
Max effort parallette push ups
- rest as needed between sets -