Muscle Up Progression

Muscle Up Progression

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of

• 3 pull ups strict or banded strict, 5 air squats 7 sit ups

Row 20 slow/20 moderate/20 fast
1 round of

• 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:

• ring holds
• ring or bar dips
• False grip pulls

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor
• Feet on a box with dynamic transitions
• High Rings
• Tap swings
• Tap swings with pulls
• IF READY- Muscle up High rings- strict initially then with momentum

Rope climbs and pistols

Hello All!!

Gymnastics Strength and Warm Up

row 500 Meters then,
 2 sets of:

• 5 Scapular retractions
• 5 T push ups
• 5 strict knees to elbows

followed by 1 rounds of:

• 3 strict pulls ups- modified would be 6 lat pull downs
• 3 strict toes 2 bar
• 6 air squats

Mobility

• Shoulders, wrists and ankle stretching 
• Wall Lunge stretch 1 min each side

Rope Climbs:

• Pulley System : work 1-2 reps x 3 sets - adjusting weight
• Learning to anchor the feet on a rope
• Can you hang? 
• working the knees to chest
• Putting it all together- 
• from the floor - pulling only with tight body
• from a box then 
• full ROM

Pistols

• to a box
• Banded
• with plates
• full ROM

Workout optional after class:

5 rounds of:

1 rope climb

8 Hand release push ups

8-pistols 4/per leg

run 200 M