David

INDIVIDUAL TRAINING PROGRAMME
October 2015

(three times a week)

 

Equipment: mini parallel bars, gymnastics mat

 

PREPARATORY PART: (15 minutes)

  • General Warm-Up - start from the top with your neck, wrists, elbows, shoulders, hips, knees, ankles.
  • Specific Warm-Up:
    - Dynamic stretching on Long sit, Straddle sit (stretch 15 to 20 + 30 sec. hold each exercise).
    - splits (1 minute each split)
    - bridge (4 sets x 10 pushes on bridge + 1 set x 15 sec. hold)

 

MAIN PART (30 - 35 minutes)

  • Head stand - 1 set x 5 reps
    (first position - side split, press to Head stand with 2 sec. hold and go back to side split)
  • Handstand (1-st exercise)
    - Jump to Handstand from knee suport with legs together - 5 reps

Video: MP4 format | Ogg format | WebM format

  • (2-nd exercise)
    - Jump to Handstand from knee suport with legs apart through split - 5 reps

Video: MP4 format | Ogg format | WebM format

  • (3-rd exercise)
    - Kick to Handstand (try to hold) - 5 reps

Video: MP4 format | Ogg format | WebM format

 

  • Sit Ups (with straight legs, touch your toes) 2 sets x 15 reps.

Video: MP4 format | Ogg format | WebM format

 

  • Push Ups (perform in a prone position, lying horizontal and face down, raising and lowering the body using the arms)

Video: MP4 format | Ogg format | WebM format

 

  • Parallettes: (1-st exercise)
    - Straddle sit - Press to Handstand - 5 reps

Video: MP4 format | Ogg format | WebM format

 

  • (2-nd exercise)
    - L-sit (hold) - 3 sets x 10 sec.

Video: MP4 format | Ogg format | WebM format

 

  • (3-rd exercise)
    - Straddle L-sit (hold) - 3 sets x 10 sec.

Video: MP4 format | Ogg format | WebM format

 

  • Handstand (using a wall) - hold (3 sets x 60 sec.)

Video: MP4 format | Ogg format | WebM format

 

  • Bent Arm Straddle Planch -5 reps

Video: MP4 format | Ogg format | WebM format

 

FINAL PART (10 minutes)

  • Cool Down (flexibility)
    - Long sit - passive stretching - 60 sec. hold
    - Straddle sit - passive stretching - 60 sec. hold
    - Splits - hold each split (left, right and side splits) x 1 min/each
    - Bridge (2-3 sets x 20 sec.)
    - Shoulder streching

 

Personal Training