Part 1

Workout plan

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

NO REST TIMES!

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

Wrist mobilization

Free

Wrist stabilization

Free

Elbow mobilization

Free

Elbow stabilization

Free

Scapula mobilization

Free

Scapula stabilization

Free

Shoulder stabilization

Free

Fundamental core exercises

Free

Circuit workout - 1st block

Free

Circuit workout - 2nd block

Free

Circuit workout - 3rd block

Free

Cool down, stretching

Free
Part 3

Workout plan

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

NO REST TIMES!

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
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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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