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Part 1

Program explanation

Start here to understand what you are doing. You can find all details about the program here!


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This content available only members!

Part 2

First 2-week’s workout plan

Do this workout for 2 weeks, 3 times a week (i.e. Mon - Wed - Fri)!

NO REST TIMES BETWEEN THE EXERCISES!

In Part 1 you are going to get use to the exercises and the routine. Later, most of these exercises will be the part of the warm-up routine. These are low intensity and difficulty mobilization and stabilization exercises to avoid injuries and build up your body awareness and strength from the very basics! Have a good workout!


Warm-up

Free
Members only

This content available only members!

Wrist stabilization

Free

Elbow mobilization

Free
Members only

This content available only members!

Scapula mobilization

Free

Scapula stabilization

Free

Shoulder stabilization

Free

Fundamental core exercises

Free

Circuit workout

Free

Cool down, stretching

Free
Part 3

Second 2-week’s workout plan

Do this workout for 2 weeks, 3 times a week (i.e. Mon - Wed - Fri)!

NO REST TIMES BETWEEN THE EXERCISES!

In Part 2 you will get on the next level of intensity and repetitions! This program includes new exercises - especially for scapula and core - and it is a bit longer than the previous part. Keep going!


Warm-up

Free

Wrist mobilization

Free

Wrist stabilization

Free

Elbow mobilization

Free
Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Part 4

Third 2-week’s workout plan

Do this workout for 2 weeks, 3 times a week (i.e. Mon - Wed - Fri)!

NO REST TIMES BETWEEN THE EXERCISES!

In Part 3 you will maximize your training focusing on the most important body parts and joints for the top exercises! Scapula, shoulder and trunk stabilization are the keys, if you want to reach fast and spectacular results in gymnastics training. This plan is the most extended after the previous two, however, now you can put the crown on your training! Keep up the hard work, then move forward to the next program, Primal Two!


Warm-up

Free
Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

Members only

This content available only members!

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