This is more of a guide than a routine.
http://gymnasticbodies.com/forum/vie...hp?f=18&t=1794
It sort of depends where you are.
Currently, for my beginning boys they are working something like this:
1 Tuck planche attempt. Planche lean on single rail or parallettes for 10s or with spot. Some sort of pushing element. Sometimes basic pushups on floor if need be or handstand pushup progression or ring pushup or some dip progression. Sometimes planche walk ( lean in planche position till they fall on chest, push back and try again 10x or 20 feet ). Sometimes L-sit instead of planche lean or both.
1 Negative BL or BL progression for 10s. Some boys cannot hold it horizontally so they work 1 where they go "slow-mo". Usually this is followed with skin the cats or rope climb.
1 Body lever for 10s. Most of the boys at this stage cannot hold or do a negative FL of any kind. Typically they'll work leg lifts of some kind or floor wipers, hollow to arch rocks -basically core/midline conditioning.
Dynamic/Isokinetic/FBE is generally around 10 reps.
HS work after WU is something like this. Come to think about it, I think I will add wall HS or wall runs from now on.
Bridge rocks or one legged bridge bridge leg swings. 2 sets of 5
(Split)Handstand to bridge and kickover back to lunge-5x. A split HS is a one legged front split HS.
Handstand to bridge (ideally stand up). Since they can't stand up, they work 5 good bridge wall walks. Sometimes it takes many attempts (20).
Perhaps back bends to bridge and kickover. Only if they can do bridge kickover on floor.
Headstand or press to headstand. 2-5x, maybe 10. Fewer reps for those who are very good at it.
Headstand to bridge. I don't use this one a lot but I should.
Donkey kicks 10x. I don't care whether it's tuck, pike, or straddle. Just try and get to handstand with straight arms. Sometimes I let them try on the trampoline.
Jump press from kneeling on floor to HS. Sometimes I allow them to jump from a straddle stand. Only worth doing if they can donkey kick decently.
Handstand press downs against wall 3-10 varying
3-5 HS presses. Sometimes a few spotted on parallel bars. They are not ready for it on rings, but I work them myself.
5-10 kick to HS and hold(walking ok).
40 feet of forward HS walking. Right now 20 feet of backwards and sideways HS on both sides. If they cannot do any of this, they work on wall runs or wallruns "free".
Sometimes, we do forward roll, jump press to HS on floor in WU. Sometimes in our HS work.
At the end of this, typically HS pirouette work. Pointless if they don't have a decent HS. I don't spot this really because if they can't do a decent HS, they just be on the wall doing a wall HS or wall runs.
Typically we will do graduated pistols or SLS on a block followed by glute bridges or floor glute ham. Sometimes we do bulgarian split lunges instead. I use weight and sometimes they do as well. However some are uncoordinated so they don't.
We also do depth jump and rebound or bounding series or sprints if we can. Most of the time we can't set up the later 2 because of space issues in gym.
2 days a week I do leg workouts for strength and the other 2 for power.
I like MTuThF. However my boys are in the gym only 2d a week so they do 2 days focusing on strength, 1 focusing on power.
Steve is of the opinion that beginners should work on more isokinetic/FBE/dynamic exercises than statics but I still want my boys to work the statics to some degree.
Typically beginners still have L-sit and straddle L-sit work at the end of the day to finish up besides any joint prevention and stretching. I'm bad about this myself sometimes, especially if running out of energy.
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