Start standing on a box and jump, bringing your body into the tuck back lever position with straight arms. Keep your shoulder blades depressed and perform a slow, controlled descent until hanging.
Recommended sets: 3
Recommended duration: 3-6
When performing the reverse lunge, make sure your foot and hips face forward. Keep the front knee directly above the ankle. Perform the exercise with a straight back and maintain balance. Focus on the front leg. The back knee may lightly touch the ground.
Recommended sets: 3
Recommended duration: 10-15 per leg
Perform this exercise to strengthen your legs and glutes.
Recommended sets: 3
Recommended repetitions: 10-15
To perform the pike on the floor, lie on your back. Lift your legs with straight knees and feet together until you reach the pike position. Try to close your body as much as possible! If you can hold this position, move on to the next progression.
Recommended sets: 3
Recommended repetitions: 20 seconds
To perform the candle on the floor with arm support, lie on your back. Lift your legs with straight knees and feet together until reaching the candle position. Support your body at rib height with your hands. Keep your body straight and hold the position.
Recommended sets: 3
Recommended repetitions: 20 seconds
In the shoulder extension with bent arms on the floor, your fingers should point backward. Make sure your scapulae are together. Do not overextend—be careful!
Recommended sets: 3
Recommended duration: hold for 30 seconds
In the shoulder extension with straight arms on the floor, your fingers should point backward. Make sure your scapulae are together. Do not overextend—be careful!
Recommended sets: 3
Recommended duration: hold for 30 seconds
To perform the candle on the floor, lie on your back. Lift your legs with straight knees and feet together until reaching the candle position. Support your body on the floor with straight arms.
Recommended sets: 3
Recommended repetitions: hold for 30 seconds
Recommended sets: 3
Recommended repetitions: hold for 30 seconds
Lie on your back and hold a bar or stall bars behind your head. Engage your core and glutes, keeping your body completely straight from shoulders to feet. Lift your body as a block without bending at the hips. Lower slowly and in a controlled manner, avoiding letting your back touch the floor.
Recommended sets: 3
Recommended repetitions: 5-10
Perform this routine with rings as part of your skills training, using the exercises you learned in the rings gymnastics series.
Recommended sets: 3
Recommended repetitions: 3-5
Recommended sets: 3
Recommended repetitions: 5
Practice this movement until you feel the rhythm of the swing.
Recommended sets: 3
Recommended repetitions: 5
This exercise prepares your arms and shoulders for the planche. First, stand on the resistance band. Rotate your arms outward so that your palms and the crease of your elbows face forward. Depress and abduct your scapulae. Perform forward leans with locked elbows and an engaged core.
Recommended sets: 3
Recommended repetitions: 15 reps and hold for 10 seconds
In the tuck handstand against the wall, keep your elbows locked. Push the ground with your shoulders and bring your chest forward. The hips should remain in posterior tilt. Position your legs in a tuck. The shoulder angle should be straight.
Recommended sets: 2
Recommended repetitions: hold for 20 seconds
When performing a handstand facing the wall, keep your elbows locked. Push the ground with your shoulders. Your head should be between your shoulders, with your gaze directed toward the floor. Engage your core. The hips should remain in posterior tilt. Keep your legs and feet tight. Stretch your body as much as possible.
Recommended sets: 3
Recommended repetitions: hold for 30-60 seconds
Before practicing the freestanding handstand, you must learn how to exit the handstand. You can exit to either side. When your heels move forward, first rotate your body to the left or right and place a hand to guide the movement. Land with the leg on the same side, keeping your legs in a straddle position.
Recommended sets: 3
Recommended repetitions: 3-5 reps per side
In the pike handstand against the wall, keep your elbows locked. Push the ground with your shoulders and bring your chest forward. The hips should remain in posterior tilt. The hips and torso should form a ninety-degree angle. Make sure your legs are straight. The shoulder angle should be aligned.
Recommended sets: 3
Recommended repetitions: hold for 20 seconds
When performing the kick to handstand against the wall, start the movement from a closed position. From there, lift one leg while simultaneously raising your arms straight alongside your ears. Then, take a long step and reach forward as much as possible. Place your hands on the ground at shoulder width and then push off with your heel to rise into the handstand against the wall. Initially, you can practice this from the push-up position.
Recommended sets: 4-6
Recommended duration: 5-10
In the first variation of the leg assistance, place one of your legs on the wall and extend the other outward. Continuously switch legs on the wall.
Recommended sets: 3
Recommended duration: 10-15