1. Core circuit: repeat 2 times with no rest
1A. Hollow body compression drills
Week 1 Week 2 Week 3 Week 4 5 ea 10 ea 15 ea 20 ea
1B. Deadbug tension hold
Week 1 Week 2 Week 3 Week 4 30 sec 35 sec 40 sec 45 sec
1C. Arch ups to side crunches
Week 1 Week 2 Week 3 Week 4 5 10 15 20
Note: ‘one’ repetition involves one side crunches per side and one arch hold
1D. Up dog lower downs
Week 1 Week 2 Week 3 Week 4 10 15 20 25
1E. Hollow body SL bicycles
Week 1 Week 2 Week 3 Week 4 5 ea 10 ea 15 ea 20 ea
1F. Backbend on knees (optional)
Week 1 Week 2 Week 3 Week 4 5 5 5 5
Go back to 1A and repeat.
2. Stretch circuit: 1 round without any rest between stretches
Hold each stretch for the duration specified in the table below.
Week 1 Week 2 Week 3 Week 4 30 sec 45sec 1min 2min
2A. Cat stretch on blocks 2B. Triceps and lats on surface 2C. Upper back stretch w/block 2D. Chin on block against wall 2E. Elbow bridge 2F. Standing backbends to wall 2G. Bridge on blocks against wall 2H. Bridge on floor 2I. Lying chest stretch on floor
WEEK 1 TIMER: 30 SEC
WEEK 2 TIMER: 45 SEC
WEEK 3 TIMER: 1 MIN
WEEK 4 TIMER: 2 MIN
2A. Cat stretch on blocks
2B. Triceps and lats on surface
2C. Upper back stretch w/block
2D. Chin on block against wall
2E. Elbow bridge
2F. Standing backbends to wall
2G. Bridge on blocks against wall
2H. Bridge on floor
2I. Lying chest stretch on floor
About Me
My name is Danielle Gray. I’m a certified personal trainer with specialties in functional bodyweight training, nutrition, kettlebells, as well as pre and post natal exercise. I am a former Junior Olympic gymnast, judge and coach as well as a multi-passionate serial entrepreneur, Wilhelmina fitness model, speaker, and the founder of Train Like A Gymnast .
