Christopher Sommer Hollow Back Press GymFit by GymnasticBodies 2024-10-22 | Christopher Sommer Hollow Back Press
Circular Hanging Leg Lift GymFit by GymnasticBodies 2020-09-23 | Articulate all the muscles in your core with this challenging Hanging Leg Lift variation. www.gymnasticbodies.com
GymnasticBodies – Active Hanging GymFit by GymnasticBodies 2020-08-20 | gymnasticbodies.comActive hanging actively engages the muscles around the shoulders to perform moves such as scapular elevation and depression (moving the scapulas up or down), retraction or protraction (squeezing the scapulas together or pushing them apart), or scapular circles.
GymnasticBodies – Box Headstand Push-Ups GymFit by GymnasticBodies 2020-08-18 | gymnasticbodies.comThe goal in your box headstand push-up will be to mimic the weight distribution and overall feel of a handstand push-up even though your feet are on top of a box, striving to shift as much weight into your arms and off of your feet as possible. Check out the full blog for more: gymnasticbodies.com/make-progress-using-box-headstand-push-ups
GymFit Wheel Push-Ups GymFit by GymnasticBodies 2020-08-18 | gymnasticbodies.comIf you're looking to ramp-up your pushing strength, make it dynamic with this Wheel Push-Up.
Stall Bar Reverse Leg Lifts GymFit by GymnasticBodies 2020-08-17 | gymnasticbodies.comIf you're building your foundational skills toward a handstand press, try isolating specific movements. This drill helps you feel the articulation in the core as you position your feet upward.
Handstand Drill - Vertical Press GymFit by GymnasticBodies 2020-03-22 | gymnasticbodies.comWork your compression for press handstands with this drill.
GymnasticBodies – Two Basic Muscle-Up Progressions GymFit by GymnasticBodies 2018-07-06 | gymnasticbodies.comThe muscle-up can be an elusive and frustrating movement for many people. Focus your efforts on building proper strength from the basics. Read more on our blog: gymnasticbodies.com/muscle-ups-from-the-top-down
GymnasticBodies – Manna Work GymFit by GymnasticBodies 2018-07-06 | gymnasticbodies.comHitting a manna is a sign of true mobility and overall strength. It begins with serious core compression strength before branching out into a controlled shoulder extension.Read more about the manna here: gymnasticbodies.com/manna-magic-legendary-static-strength
GymnasticBodies – Seal Stretch GymFit by GymnasticBodies 2018-07-06 | gymnasticbodies.comWhen you spend hours sitting in a chair, the muscles along the front of your hips and upper legs will adapt to this position and become chronically shortened and tight. By lengthening the front of your hip and engaging your posterior chain, you can start to alleviate some of these issues.Read more about stretching out your desk body:gymnasticbodies.com/2-stretches-counteract-effects-sitting
GymnasticBodies – Wrist Prep GymFit by GymnasticBodies 2018-07-06 | gymnasticbodies.comWhen you are balancing in a handstand, the first points of contact with the ground are your fingers, hands, and wrists. For most beginners learning how to do a handstand for the first time, the biggest limiting factor will be the immobility and weakness of the wrists. Building and stretching this vital and complex joint is a must for training handstands.Read more: gymnasticbodies.com/strong-joints-balance
GymnasticBodies – Single Arm Hang, With a Twist GymFit by GymnasticBodies 2018-07-06 | gymnasticbodies.comIt may come as a surprise but hanging is extremely beneficial for so many areas of your body, including the hands, wrists, elbows, shoulders and entire spine. If we kept hanging since early childhood and never stopped, we would never lose our shoulder mobility and we would not have as many shoulder issues as adults.Learn more on our blog: gymnasticbodies.com/hang-on-for-your-health-simple-drills
GymnasticBodies – The Time Variable GymFit by GymnasticBodies 2018-07-06 | http://gymnasticbodies.comWe all want to be successful in our workouts and reach our physical goals, but to do it, we need to take gradual, consistent steps on the path towards long-term growth.Read more on our blog: gymnasticbodies.com/road-success-matter-of-time
GymnasticBodies – Scapular Movement GymFit by GymnasticBodies 2018-05-30 | gymnasticbodies.comOne of the keys to being able to have a muscular, mobile and toned functional physique is the position of the shoulder blades (or scapula), as they move. Your shoulders are one of the most mobile joints in your body (or at least they should be), and as such they can move through wide varieties of orientations and angles.Check out the article for more: gymnasticbodies.com/key-positions-healthy-shoulders
GymnasticBodies – Front Split Progression GymFit by GymnasticBodies 2018-05-23 | gymnasticbodies.comMost adults, think of flexibility as extreme, when in reality being flexible is a natural ability that your body craves. Very simply we create these mobility restrictions for ourselves as we age by prolonged periods of sitting and lack of proper exercise. By making stretching a regular part of your routine, you will avoid many of the pitfalls associated with aging and inactivity.To read more, check out our blog: gymnasticbodies.com/prioritizing-mobility-few-minutes-keeps-doctor-away
GymnasticBodies – Jefferson Curl GymFit by GymnasticBodies 2018-05-17 | gymnasticbodies.comJefferson Curls mobilize everything along your posterior chain, from head to toe. Do them with weights once they become too easy without.Read more about weighted mobility work: gymnasticbodies.com/train-smarter-weighted-mobility
GymnasticBodies – Standing Pancake GymFit by GymnasticBodies 2018-05-17 | gymnasticbodies.comAs you develop flexibility in your hips and groin, a standing pancake is one way to utilize gravity to ease your way into a pancake stretch. Keeping your palms on the ground will assure you do not face-plant.Check out our blog for more pancake points: gymnasticbodies.com/why-you-need-the-straddle-pancake
GymnasticBodies – Fingertip Push-Ups GymFit by GymnasticBodies 2018-05-17 | gymnasticbodies.comPreparing your wrists for handstand and ring work must be done to avoid injury. Here's one of the exercises from our wrist series. It can be done with little weight or a full pushup weight.Read more at: gymnasticbodies.com/a-little-bit-of-prehab-goes-a-long-way
GymnasticBodies – Side Lever Blocks GymFit by GymnasticBodies 2018-05-17 | gymnasticbodies.comAn important step toward a side lever is a block. With a firm grip on both the upper and lower bars, PULL with the top arm and PRESS with the bottom arm at the same time. This precise combination of both pulling and pressing provides the needed core stability for the body to remain still while being suspended horizontally in a Side Lever hold. For more, go to: gymnasticbodies.com/side-lever-block-building-the-human-flag
GymnasticBodies – Body Levers GymFit by GymnasticBodies 2018-05-11 | gymnasticbodies.comIf you are looking for profound core strength, check out levers. A solid core is able to hold a line from shoulders to toes. Learn more on this blog: gymnasticbodies.com/enter-the-dragon-flag-fire-up-core
GymnasticBodies – Muscle-Up Transition GymFit by GymnasticBodies 2018-05-11 | gymnasticbodies.comAttaining a muscle-up can be a long process of joint prep and full-body strengthening. One of the most exciting hurdles to overcome is the transition between pull-up and top support. To train for that, you can repeat the motion that moves your torso between push and pull on the rings. Use a spotter to avoid injury!Read this blog to learn more about muscle-ups: gymnasticbodies.com/properly-build-muscle-up
GymnasticBodies – Shawarma GymFit by GymnasticBodies 2018-05-11 | gymnasticbodies.comThe critical component of your shoulder health and mobility was most likely left on the elementary school playground. Hanging, swinging, and climbing are not things most adults are used to doing nowadays and it’s not faring well for our daily overhead shoulder mobility. Read our blog for help safely reintroducing your shoulders to hanging: gymnasticbodies.com/low-hanging-fruit-healthier-shoulders
GymnasticBodies – Knee Twisters GymFit by GymnasticBodies 2018-05-11 | gymnasticbodies.comImproving torsion strength is a part of knee prep that is often overlooked. Preparing the tissue deep inside your knee to handle twisting motion is just as essential as strengthening the connective tissue that encases your knees in the front and on the sides. To learn more, read our knee blog: gymnasticbodies.com/5-exercises-bulletproof-knees
GymnasticBodies – Reverse Leg Lifts GymFit by GymnasticBodies 2018-05-11 | gymnasticbodies.comReverse Leg Lifts (RLL’s), are a must-have exercise in GST to benefit your lower back and hips. Reverse Leg Lifts help balance out the over-emphasis on lumbar extension and maximal barbell strength training by moving the hips through a full range of motion, allowing for more volume.To read more, check out our blog: gymnasticbodies.com/leg-day-balance-heavy-lifting
GymnasticBodies - Manna Progressions GymFit by GymnasticBodies 2018-04-19 | gymnasticbodies.comManna is an ultimate example of where L-sits can bring your strength. A complete progression plan toward this superhuman skill is in our Foundation Series. Learn more about core work on our blog: gymnasticbodies.com/shredded-core-1-move
GymnasticBodies - Headstand GymFit by GymnasticBodies 2018-04-19 | gymnasticbodies.comIf being upside-down makes you nervous, headstands might be a way for you to ease into handstands.Learn more at our blog: gymnasticbodies.com/head-to-handstands-prepare-your-body
Jonathan Wong Weightlifting Champion GymFit by GymnasticBodies 2018-04-17 | gymnasticbodies.comWhat exactly has Jonathan done that has yielded such grand results? According to him, GB courses have helped him prepare his body for the rigorous work of lifting. As a result, his joints stopped aching, and he reached his best numbers, even in the midst of a busy competition season.“Lifting is a different kind of stress and you need to cycle through a recovery. After World Championships in Sweden, I felt burnt out. My training was bad from August to January. My body and my joints were achy. Now I lift two times each week and focus on GST three to four times each week to allow my nervous system to recover. I also make sure to include deload, both mentally and physically. Going out on my bike or spending time with family, anything to relax.” It's all about peaking at the right time for competition.We asked him for specific exercises from which he benefits. "I have tight shoulders, so dislocates return huge dividends for me. Windmills are great for the internal rotation, withthe bonus of working the obliques and hamstrings. The Thoracic Stretch Course is a huge benefit to my shoulders and the Handstand Course for my wrist prep. In the Foundation Series, I will go to the exercises that I need based on how my body is feeling." These programs relate to GB students of every level. It's not just strong guys like Jonathan who need to prepare their bodies. We all encounter weaknesses that GB can remedy for a more satisfying fitness experience.
GymnasticBodies – How to use BackStraps GymFit by GymnasticBodies 2018-04-06 | gymnasticbodies.comGymnastics Strength Training, or GST, uses a number of tools that when included properly into your training can provide a tremendous boost in strength and mobility gains.Read our blog for more: gymnasticbodies.com/strength-training-tools-to-level-up-your-workout
GymnasticBodies – Hip-Flexor Triangles GymFit by GymnasticBodies 2018-04-06 | gymnasticbodies.comDon’t be surprised if your quadriceps cramp up within a few repetitions. It means that your hip-flexors are weak and your quads are overcompensating by trying to do the work instead. Just stick with it, and within a few sessions, your hip-flexors will take over and your quads will be happy again.Learn three simple moves for your hip flexors on our blog: gymnasticbodies.com/3-simple-moves-for-healthy-and-strong-hip-flexors
GymnasticBodies - Cossack Squats GymFit by GymnasticBodies 2018-04-06 | gymnasticbodies.comWarming up before every workout is imperative for adults to ward off injury. Many simple, repetitive movements will suffice to warm up joints and muscles.To learn more about managing aches and pains of working out, check out our blog article: gymnasticbodies.com/manage-training-soreness-fatigue
GymnasticBodies - Tuck Ups GymFit by GymnasticBodies 2018-04-06 | gymnasticbodies.comIn order to build your strength and skill to master the full V-Up, let’s start with the first step progression. Once you’ve got a handle on the tuck V-Up, you can begin working to the full, for bigger core gains. Learn more by checking out our blog article: gymnasticbodies.com/core-milestone-you-are-missing
GymnasticBodies - Weighted Dislocates GymFit by GymnasticBodies 2018-04-06 | gymnasticbodies.comOne way to increase the intensity of movement and joint work is to add weights throughout the movement. Normal dislocates can be difficult for stiff shoulders, but once the movement is easy, the next step is not to throw your entire bodyweight onto those joints. Adding weights will enable shoulders to gradually build towards larger bodyweight movements.Check out this blog if you're looking for that competitive edge: gymnasticbodies.com/gst-connection-competitors-journey
GymnasticBodies - Tempo Training GymFit by GymnasticBodies 2018-04-06 | gymnasticbodies.comBy adding tempo changes to the exercises from the GymnasticBodies Courses, you’ll be able to stay on track and crush plateaus, all while increasing your body’s strength and mobility.Read more on this blog: gymnasticbodies.com/3-2-1-slow-down-tempo-to-speed-up-gains
GymnasticBodies – Inside and Outside Squats GymFit by GymnasticBodies 2018-03-15 | gymnasticbodies.comUnlike the front of the knee, which you use every day, the side of your knee only gets used in that crucial moment when it’s time to suddenly change direction. Keep your knees from injury by working strengthening the joint as it moves inward and outward.To read more about knee prep, check out our blog: gymnasticbodies.com/weak-knees-put-pep-back-step
GymnasticBodies — Seated Pike Lifts GymFit by GymnasticBodies 2018-03-14 | gymnasticbodies.comUse seated pike lifts to build compression for l-sits and handstand presses. It's simple, but challenging! To learn how to do L-sits, check out this blog:
GymnasticBodies - Table Rockers GymFit by GymnasticBodies 2018-03-14 | gymnasticbodies.comTable rockers will improve your overhead lifts and handstands by increasing shoulder mobility. Read our blog for three great shoulder extension drills: docs.google.com/document/d/1motLBIHx1U_jbR84qmBcIKryyQMIoAGrPGCwWaxCka4/edit#
GymnasticBodies - Wrist Stretches GymFit by GymnasticBodies 2018-03-14 | gymnasticbodies.comWrist stretching is something we do consistently—and always before handstand or planche work. Wrist injuries hold athletes back for months, so work diligently to prevent them! For a great handstand blog, go to this link: gymnasticbodies.com/handstand-training-better-quality-of-life
GymnasticBodies Crab Walk Warm-Up GymFit by GymnasticBodies 2018-02-15 | gymnasticbodies.comOne great way to warm up your shoulders, hips, and abs is with the crab walk—an exercise you can do anywhere. The goal is to eventually get your hips level with your knees and shoulders. For more information on why you should warm up, read our blog: gymnasticbodies.com/crank-heat-warm-routine
Christopher Sommers Athlete Demonstrates Ring Dips GymFit by GymnasticBodies 2018-02-15 | gymnasticbodies.comVertical pressing exercises, like dips, take push-ups to greater ranges of super shoulder extension. This activates the deeper muscle fibers in the shoulders and arms, providing them the stimulus they need to flourish and grow. To read more about various shoulder progressions, check out this blog: gymnasticbodies.com/sculpt-arms-bodyweight-tricep-training
GymnasticBodies - Slow Negative Pull Up GymFit by GymnasticBodies 2018-02-07 | gymnasticbodies.comNot able to finish that pull-up? Try slow negatives to build your positive reps. You're going through the full range of motion in this progression, so it's safe and effective. To learn how to build your biceps using only body weight, check out our blog article: gymnasticbodies.com/bodyweight-biceps-train-sculpted-arms
GymnasticBodies – What does an athlete look like? GymFit by GymnasticBodies 2018-02-07 | gymnasticbodies.comAt GymnasticBodies, we want to demolish stereotypes. Anyone can be an athlete. Here's how: gymnasticbodies.com/unleash-inner-athlete-5-tips-success
Three Exercises to Improve Your Handstand GymFit by GymnasticBodies 2018-02-02 | gymnasticbodies.comDeveloping a great handstand is more than kicking up and hoping not to fall. By using the right progressions for mobility and strength, you can develop a solid handstand.
Introduction to Planche Exercises GymFit by GymnasticBodies 2018-02-02 | gymnasticbodies.comThe road to developing a planche begins first with core and then properly mobilizing the body.
Moves Like Water GymFit by GymnasticBodies 2018-02-02 | gymnasticbodies.comGraceful and dream-like, this adult is a picture of what a motivated adult can do with GymnasticBodies courses. He articulates his movements in ways that make you wonder over the fact that he didn’t start training with GymnasticBodies until he was 40 years old. He is thorough, however, and he methodically addressed every basic exercise until mastery. This means taking on the challenge to understand muscle activation and applying it, one motion at a time.It is this very ideology that builds GymnasticBodies. No muscle is neglected from fingertip to toe, because all are utilized and necessary to achieve the movements that make GST so mesmerizing (and fun!). Training like this means—even for strong athletes—addressing mobility and movements often neglected. The physical results are incredible.
GymnasticBodies – Lateral Line Handstand Stretch GymFit by GymnasticBodies 2018-01-31 | gymnasticbodies.comAdd this exercise into your weekly handstand training or lifting warm-up, regardless of where you are or what you might be doing, to improve your handstand mobility, shape, and overhead position.Read more at: gymnasticbodies.com/2-minute-test-give-handstand-lift
Christopher Sommers Supine Trap Stretch GymFit by GymnasticBodies 2018-01-26 | gymnasticbodies.comTraps can get super tight and aren't the easiest the stretch. The supine trap stretch is your key to loosen up after a good handstand workout. To learn more, go to gymnasticbodies.com!
GymnasticBodies – Shoulder Rolls GymFit by GymnasticBodies 2018-01-26 | gymnasticbodies.comYour blood has the fantastic ability to help repair damaged tissue inside of your body. Shoulder rolls will increase the blood flow to the muscles that surround your shoulders, activating and accelerating your body’s healing.Learn more at gymnasticbodies.com!
GymnasticBodies: Hanging Leg Lifts GymFit by GymnasticBodies 2018-01-18 | gymnasticbodies.comA strong core is essential for any healthy athlete. Step up the intensity with leg lifts.Read more about leg lifts: gymnasticbodies.com/hanging-leg-lifts-for-core-shoulders-and-more
GymnasticBodies - Full and Half Leg Lifts GymFit by GymnasticBodies 2017-12-22 | gymnasticbodies.comLeg lifts are great core exercises, made attainable by starting in progressions. Here's a demonstration of a ninety-degree lift, followed by a full lift. If the ninety-degree is still too challenging, try the tuck version, where only your knees come up.
GymnasticBodies - Half Arch Hold GymFit by GymnasticBodies 2017-12-22 | gymnasticbodies.comStrengthen your back muscles with this arch movement. Try to delineate the moment first from your arms, then chin, upper ribs, lower ribs, and stomach, in that order. Reverse the motion on your way down and really take your time to milk the movement.
