Kettlebell Squat Swings
-Start with a 10 lb. kettlebell, add weight as you're able
-Squat with legs wide, swing the bell through your legs, and then up to shoulder height as you stand. Hold the bell with both hands.
Full Range Calf Raises
-Perform off the edge of a set of stairs or a beam.
-Down slow, up slow, and hold for 1 sec. at the bottom and top. Can be performed on single leg or double leg.
-Lie on a mat or other surface where you can hold on. Torso and hips are on the mat and legs and off.
-Squeeze a pit cube between your ankles and keep your legs locked. Chin stays down on the mat.
High Mat Jumps
-Find a mat that is at knee height or taller.
-Swing your arms and jump up onto the mat. You can land in a squat, but bend your legs the least you need to in order to land on top.
-Step down with alternating legs.
Rebounding Plyometic Bounces across floor
-Do passes of front, back and sides with legs squeezed together.
-Be sure not to bend your knees, it's all about push thru the ankles and tight body.
High Toe Balancing
-Rise up on your tiptoes and hold at the very top for 60 sec.
-Once that is easy try it on one leg for 30 sec. You can hold on lightly to something at first if you need to.
“Sprints” Pushing Mats
-Find a panel mat or small mat and push it across the floor as fast as you can.
-Once you're at the end of the floor turn around and push back. Repeat.
-Have a friend sit on the mat for an extra challenge
Lunge Switch Jumps
-Start in a kneeling lunge position.
-Explosively push off the floor until you're in the air, switch your legs, and land on the other side. Repeat, switching sides each time.
-Be sure to point your toes in the air.
Candlestick to Stand
-Roll onto your back in a candlestick with flat hips.
-Roll back to feet, standing up on both legs with feet together.
-Once that's easy, try single leg ones, alternating each time. Keep the free leg straight.
V-ups (or flying V-ups if those are easy!)
-Lie on your back on the floor.
-Jackknife your body and reach for your toes.
-Start in a hollow.
-Roll to your side, to your belly, back to your side, and finally back to hollow.
-Be sure to do both directions.
-Start on your belly.
-Rock so that when head goes down heels come up and arms move from overhead to out to the side at the same time.
Glute Bridges Single Leg (or try the one with a side leg lift if that's too easy!)
-On your back with knees together, point one leg out straight.
-Without arching your back, lift your hips. Be sure to do both sides.
Arch/Hollow Holds hanging from a bar
-Hang from a bar and hold an arch shape for 5 sec.
-Then hold a hollow shape for 5 sec. Be sure to squeeze your muscles hard from wrists all the way to toes.
Seated Back Extension Rolls
-Sitting in a pike, dynamically reach back until your arms and hands hit the floor (arms are locked).
-Try to turn it over into a push-up position (it's a mini back extension roll).
-Once that's easy try to do a full back extension roll from this position (keeping straight arms).
Hanging Leg Lifts
-Hang from a high bar and pull toes to the bar
-Avoid arching at the bottom.
Hanging Half Stalder Leg Lifts
-Hang from a bar and pull your legs up and through the bar in a straddle so that you're in an upside down pancake.
-Lower until only halfway and try to pull back up.
-If this is too hard just stick with full range Stalder Leg Lifts at first.
-Start in a front support.
-Roll forward like you're going to come off the bar, but keep your chin over the bar.
-Once your legs are hanging below you, perform a pullover, trying to keep legs straight.
-Can be done in overgrip or undergrip.
Beam Spider Walks
-Straddle a beam and place your hands on the beam.
-Hold yourself up in a straddle and walk all the way down the beam. Walk backwards once you get to the end.
-Try to avoid sitting on the beam during this exercise.
-Lie on your side with arm by your ear.
-Keeping a straight body (use a line on the floor) perform rockers without letting your feet or hand hit the floor.
Side Plank on Hand
-Lie on a line, then get into a side plank on one hand.
-The other arm points up toward the ceiling.
-If that's easy, perform hip dips toward the floor and then back to neutral.
-You can also lift the top leg for working hips more.
Leg Lift on Floor
-Lie on your back with arms out to the sides.
-Keeping straight legs, perform a leg lift and try to tap your feet behind you on the floor.
-Focus on rolling one vertebrae at a time to stretch your back.
Arch-up with legs on a mat (partner holds legs)
-Lie facedown on a mat so that hips and legs are on the mat.
-Extend your arms in front of your body with arms by the ears.
-Keeping a tight core, lift your torso and arms to horizontal.
These plans are premade by competitive level. There are also options for recreational adult gymnasts.
While these plans are not adult-specific, they are definitely skill-specific to the USAG DP and XCel Levels. If you are not sure where you fall, consider starting at the "pre-competitive" level. The free sample plan is for level 5/6, which would top off around a roundoff back handspring back layout on floor, or a cast handstand on bars. Gymnastics Conditioning Plans.
Remember--you want to condition for the level you WANT to be, not necessarily the level you are now.
personalized conditioning plans
If you find this information overwhelming or you don't understand the terminiology, consider hiring Gina to help create your own personalized conditioning plan. Gina has been a personal trainer and an adult gymnast for over 20 years. She's got you! Fill out the form below for more information.
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