Gymnastics Warm Up:

Basic:

Upper-body pulling
5 sets of:
1. Kip attempts x 3
2. Dead-hang pull-ups x 5
(band assisted if necessary)
Core/low back
3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)

Intermediate Minus

Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (add weight if necessary)
2. Muscle-up rows x 3
3. Bonus: kip x 3 (if learning the butterfly kip)
Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Back extensions x 10 reps

Intermediate

Upper-body pulling
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3

• 30 double unders
• 20 lunges
• 10 push ups

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