4 WEEK

GYMNASTICS
TRAINING PROGRAM

GOOD
POSTURE

TAKE TIME FOR

YOURSELF AND
BOOST YOUR LEVEL
 GENERAL TRAINING
MAIN INFO BASIC TRAINING
APPROACH
RULS
THE GOAL:
One set one focus. Don't try to
WARM UP fix all technical mistakes in one
Strengthen back muscles
It is essential to do general set.
Make your posture beautiful warm up. This will take 20
minutes and prepare your Never relax insight the
body for main part of session movement. Control your body
until the last try.
HOW TO ACHIEVE THE
GOAL:
Core and hip always tight from
Strengthen back
MAIN PART OF SESSION start position until last try.
muscles The main part of the training
Strengthen rhomboid is aimed only at solving the Control your landing. All
problems of the program and landings should be soundless
muscles
achieving the goal and soft.
Strengthen rectus
abdominis muscle
Filming all attempts and
Strengthen oblique
STRETCHING compare with the video from
muscles the program
Improve balance and Will help to improve joint
stabilization mobility and avoid muscle Clean technic more important
Improve joint mobility imbalance. than fast result.
Reduse % body weight takes 10 minutes
Increase % muscles Move forward when your
weight technic on the video same as
mine.
 LEVELS GENERAL NOTE PROGRAM SYMBOLS
DESCRIPTION

Number of week
PREPARATORY CYCLE PROGRESS STRAREGY
Total number of weeks
- Build YOUR foundation -
You can progress through the
Develop basic movements program by 4 new sessions
using correct body positions per week. Link to general warm up
and strengthen the necessary video (Click to play)
muscles and ligaments. You can also repeat one
session twice. This model will
take more time, but will help Link to stretching video
MAIN CYCLE (Click to play)
build the better technique.
- Improve YOUR
coordination- Increase
intensity
Link to video with
exercise (Click to play)
RECOMMENDED
EQUIPMENT
COMPETITION CYCLE Name of exercise
Box or Chair (approx. 20 - the number of sets
- Put everything together -
Using your accumulated 24 Inch) and reps
movements and developed Wall or Entrance door
physical abilities TheraBand
achieve YOUR best result! Carpet Number of session
Phone for video
Connection between session
 week
/ GOOD POSTURE GENERAL
WARM UP STRETCHING
Session 1

SIDRIF | 2 SETS | 14 REPS POPPINZ | 2 SETS | 14 REPS ROMBICK | 2 SETS | 14 REPS SOFTSEE | 2 SETS | 14 REPS CHESTUP | 2 SETS | 14 REPS
Session 2

COBRA | 2 SETS | 14 REPS SIDEBREE | 2 SETS | 14 + 14 ADORA | 2 SETS | 14 + 14 COCKROACH | 2 SETS | 14 REPS UNFANDING | 3 SETS | 14 + 14
Session 3

ZAMOK | 2 SETS | 14 REPS LAMOGRII | 2 SETS | 14 REPS LINE | 2 SETS | 14 REPS WINGS | 2 SETS | 14 REPS LYK | 2 SETS | 14 + 14
Session 4

MAKIVA | 2 SETS | 14 REPS DGONS | 2 SETS | 14 REPS BARACUDA | 2 SETS | 14 REPS SLIDE | 2 SETS | 14 REPS SWORD | 2 SETS | 14 REPS
 week
/ GOOD POSTURE GENERAL
WARM UP STRETCHING
Session 5

HYPERTRUST | 3 SETS | 12 REPS FUDJI | 2 SETS | 12 + 12 TARABUM | 3 SETS | 12 REPS SCKRUDG | 3 SETS | 12 REPS DADINS | 3 SETS | 12 REPS
Session 6

ROMA | 3 SETS | 12 REPS SQUATS | 3 SETS | 12 REPS DOUBTS | 3 SETS | 12 + 12 РВВ | 3 SETS | 12 + 12 БАТЕРФЛИ | 3 SETS | 12 REPS
Session 7

DISCO | 3 SETS | 12 REPS ZNOGYK | 3 SETS | 12 REPS CIRLCLE | 3 SETS | 12 REPS LION KING | 3 SETS | 12 REPS SOLBACK | 3 SETS | 12 REPS
Session 8

HIGHFLAY | 3 SETS | 12 REPS SIDESTY | 3 SETS | 12 REPS CUPLS | 3 SETS | 12 REPS TARAKICK | 3 SETS | 12 REPS ROTARI | 3 SETS | 12 REPS
 week
/ GOOD POSTURE GENERAL
WARM UP STRETCHING
Session 9

TOAD | 3 SETS | 12 REPS NUMADEN | 3 SETS | 12 REPS SQUATS | 3 SETS | 12 REPS RASKRUL | 3 SETS | 12 REPS BRANCHES | 3 SETS | 12 REPS
Session 10

HONORE | 3 SETS | 12 REPS GOBEL | 3 SETS | 12 REPS MAZE | 3 SETS | 12 REPS CLOCK | 3 SETS | 12 REPS TRIANGLE | 2 SETS | 12 REPS
Session 11

LODKA | 3 SETS | 12 REPS CRUNCHES | 3 SETS | 12 REPS BAGEL | 3 SETS | 12 + 12 REVERSE | 3 SETS | 12 REPS BILKINS | 3 SETS | 12 + 12
Session 12

WAVE | 3 SETS | 12 REPS SQUATPULL | 3 SETS | 12 REPS FRANK | 3 SETS | 12 REPS DEADLIFT | 3 SETS | 12 + 12 GROWING | 3 SETS | 12 REPS
 week
/ GOOD POSTURE GENERAL
WARM UP STRETCHING
Session 13

WILSON | 3 SETS | 12 REPS HOMEBODY | 3 SETS | 12 REPS STRONGSHO | 3 SETS | 12 + 12 ROMEO | 3 SETS | 12 + 12 RAIN | 3 SETS | 12 + 12
Session 14

LODGYM | 3 SETS | 12 REPS TAGING | 3 SETS | 12 REPS PLANKICK | 3 SETS | 12 REPS PLANK | 3 SETS | 12 + 12 SLIPY | 3 SETS | 12 + 12
Session 15

OPENER | 3 SETS | 12 REPS ARABESQUE | 3 SETS | 12 REPS SQUATS | 3 SETS | 12 REPS TUMTAM | 3 SETS | 12 REPS 90/90 | 3 SETS | 12 REPS
Session 16

DIAGONAL | 3 SETS | 12 REPS SUPERMAN | 3 SETS | 12 REPS YTI | 3 SETS | 12 REPS BASUS | 3 SETS | 12 REPS CHILL | 2 MINUTE
 CARBOHYDRATES
BASIC NUTRITIONAL 4 calories per gram
BASIC NUTRITIONAL
GUIDELINE Carbohydrates are chief source of
GUIDELINE
energy for all body functions and
muscle exertion. Must be the basis of
FOR FAT LOSS all ration plan. Couscous, wild rise, FOR LEAN BODY MASS
backed sweet potato, whole wheat GAIN
pasta - these are great example of
Make small decreases in food good carbs. Carbohydrates can take
Eat four to six meals a day. Insulin
and beverage calories response to meal stimulates protein
from 45 to 60% of your daily calories.
Distribute protein, synthesis.
carbohydrate, and fat PROTEINS Spread protein intake throughout the
throughout the day and at each 4 calories per gram day to take advantage of the previous
meal. The primary function of protein is tip.
Choose whole grains and fiber - build and repair body tissues and Keep in mind the postworkout
rich fruits and vegetables over structures. Product like red meat, window of opportunity. Ingestion of
refined grains and simple sugar poultry, fish, eggs, tofu, yogourt, protein and carbohydrates within 90
Limit alcohol consumption cottage chess are perfect source of minutes of a workout will increase
Schedule no fewer than four complete protein with all essential recovery and protein synthesis,
and as many as six meals a day. amino acids. Usually, protein take maximizing gains. This may be most
This help to control hunger, about 20-30% of your daily calories. easly accomplished with a liquid.
minimize blood sugar Food may take several hours to
fluctuations, and increase FATS digest and absorb< missing the
energy levels throughout the 9 calories per gram window.
Lipids (or fats) are the most Do not neglect the importance of
day.
concentrated source of energy but carbohydrates and fat. It takes more
Drink plenty of water (minimum
very important nutrient for body than protein to increase lean body
of 9 to 13 cups per day)
health. Lipids source - egg yolks, mass
Avoid empty calories and highly
salmon, all types of nuts, olive and
processed foods, which contain
linen seed oil, avocado. Lipids should
many calories and do little
take about 25-35% of yours daily
provide satiety.
calories
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