Workouts
Warm-Ups
Dynamic Stretching
Shoulder Dislocates
Strength
Upper Body
Bench Press ( Flat/Incline/Decline)
Dumbbell Chest Presses on Swiss Ball
Dips/Tricep Pull Downs
Push Ups (Decline Variation)
Pull Ups/Chin Ups (Wide/Narrow Variations)
Rows (Standing and Inverted)
Bent Over Rows
Lower Back Extensions
Reverse Flies
Bicep Curls (Incline/Hammer/Wide Grip Barbell)
Shoulder Raises (Front & Lateral)
Standing (Or Sitting) Military Press
Lower Body
Jump Knee Tucks
Dumbbell Front Squats
Hip Thrusts (With or Without Barbell)
Calf Raises
Core
Russin Twist
Inverted Sit Ups
Bosu/Bubble Balance
Plank Rotations
Leg Raises
Planks
Otis Up (Barbell Get Up)
Gymnastics Skills Practice
L-Sit
Hollow Hold
Handstand
Plyometrics
Box Jump Pushoff