Ready to sharpen up those gymnastics skills?! Welcome to a sample of our programming! Each week of Accessory with Alec will have a day of handstand work, bar work, ring work, bodyweight work and accessory/basic gymnastics work. You won't get bored with programing and can choose which skill you would like to work on each day as the week goes on! We truly hope you enjoy these three free days of gymnastics specific programing and would love to have you as part of the Accessory with Alec Team!
Day 1 (Handstand Work)
Warm Up
2 Sets
Cat/Cow (5 seconds each position 5 times)
Seal/Puppy Dog (5 seconds each position 5 times)
Inchworms (10 Reps)
Wrist 360s (10 circles each directions)
Accessory/Gymnastics
5 Reps - Wall Walk to 5-10 Second Handstand Hold
3 Sets
1 Rep - Positional Handstand Flow
30 Second Hollow Hold
30 Reps - Shoulder Burners
Core Finisher
50 Fish Tails
25 Triple Touch V-ups
50 Fish Tails
25 Triple Touch V-ups
*Videos included with Program*
Day 2 (Bar Work)
Warm Up
2 Sets
Foam Roll Lats/Upper Back (30 seconds each muscle group)
Lat/Pec Stretch (30 seconds each arm each movement)
Dead Hang (30 seconds)
Accessory/Gymnastics
4 Sets
10 Leg Lifts
10 Windshield Wipers (R+L=1 Rep)
10 Strict Pull-ups (Weighted if possible, or with band)
20 Wrist-Ups
Core Finisher
EMOM x 8 Minutes (Every minute on the minute)
10 Hollow Rocks
Max Reps Sit- Ups
Day 3 (Ring Work)
Warm Up
2 Sets
Foam Roll Lats & Upper Back (30 seconds each muscle group)
Plate Circles (10 reps forwards and backwards)
PVC Pass Through (10 Reps)
Ring Hang (20-30 Seconds)
Accessory/Gymnastics
5 Sets
7 False Grip Pull Ups or 14 Ring Rows
21 Second Support Hold (Rings forward)
7 Tempo Ring Dips (3 sec down, up fast)
21 Arch Rocks
Then..
Accumulate 60 Seconds in a Bottom Position Hold
Core Finisher
3:00 Plank Hold
100 Toe Touch