Lower Body – Adult Gymnastic Strength Routine

Exercise Type: Calisthenics/Gymnastic Strength/Balance
Level: Intermediate
Goal: Skill development & muscle retention/gain

Warm-up

3.5 minute jog around gym

60 sec – 120 sec of dynamic stretches: alternating lunges; side, front, side, repeat – holding a few seconds in each position

Total time: approx. 5 minutes




Bosu ball pistol squats

3 sets: 6-10 reps

This movement can be performed with one foot on the flat bottom of the bosu or on top, as shown in the video below.

Single leg deck squat w/ jump on platform

3 sets: 4-6 reps

Double leg deck squat w/ jump on platform

3 sets: 6-8 reps

Performed like above but with both legs.

(image coming soon)

Glute and ham raise

3 sets: to failure

 

Arch holds/Superman

3 sets: 60 sec each

Stretch

  • Runner’s lunge
    • Runner’s lunge – 60 sec
    • Deep runner’s lunge extending front leg farther and resting arms on floor as far as I can – 60 sec
    • Runner’s lunge holding back leg – 60 sec
  • Pike – 3 sets 60 sec each
  • Middle split – 3 sets 60 sec each
  • Stretch overall body

Total time: approx. 10-15 minutes

More on gymnastics training.

 




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