Includes video links to all the movements included in this program.
Welcome to the exciting journey of building strength and mastering some of the most challenging bodyweight exercises in the fitness world. Whether you're a fitness enthusiast looking to conquer your first pull-up, a seasoned athlete aiming to perfect handstand push-ups, or someone aspiring to achieve the impressive strict toes-to-bar movement, this program is here to help you achieve your goals!
In this program, we will embark on a journey to develop the necessary strength, stability, and mobility to excel in these demanding exercises.
And here's an added benefit: Working on and improving these movements will also help you create stronger and more resilient muscles, tendons, and joints. It's like bulletproofing your body from the stresses of aging, the rigors of everyday life, and the wear and tear caused by training.
Program Structure This program will have you training your gymnastics strength three times per week.
Day 1 is a pull day (focused on pull-ups).
Day 2 is a push day (focused on your handstand push-ups).
Day 3 is a push + pull day (focused on both the pull-up and handstand push-up).
Your core, or toes-to-bar strength, will be trained every training day.
Every training day will include:
A Prep section that will get you ready for the day’s training. Most of the prep work in the program will come in the form of mobility work.
A Main Strength Work section that includes the bulk of the day’s training. While every section in this program is essential, this is where most of the magic happens.
A Core section that will not only help you master the toes-to-bar but is also crucial training for your pull-up and handstand push-up strength.
A Strength Conditioning section that focuses on improving your muscular endurance, strength, coordination, and mental resilience. This section is included 1-2 times per week.
Total Workout Time Most training days should take no more than 30-45 minutes. However, this can easily be scaled down to 15-20-minute sessions (I'll show you how).
