Rianu
Aug-07-06, 12:21 PM
Alright guys, reposted it. I have to go through and update it when i have time. cuz i have more exercises to add. But this should be good enough for now. Enjoy :)
Arms/Upper Body
Handstand holds
(against wall/not, parallets/floor, one arm, pbars, rings)
Handstand shoulder shrugs - push up and down in a handstand with straight arms
Handstand pushups
(w/balance,against wall, w/parallets/without, on pbars, clapping, hopping, one arm, on rings)
Handstand walks
(on 'floor, up/down blocks/stairs, walk up jump down, on pbars)
Handstand pops - bounce off your hands as high as you can in a handstand
Handstand shoulder touches - lift one hand and a time and touch your shoulder
Presses to handstand
(from floor, on pbars, from L, from straddle L, piked, straddled, straight arm straight body, planche press straight or straddled, straight arm/body from support on pbars press to handstand, bent arm straight body press on rings)
Half press and hold - hold your feet off the ground halfway through a press
Handstand pirouettes - turns while in a handstand
Swing handstands/basic swing
(rings/pbars)
Dips
(on pbars/rings, w/hops, swinging forward/back, feet elevated in front)
Shrugs on pbars (support or upper arm)
Dip walks - done on pbars, walk dips walk dips walk
Pushups
http://trickstutorials.com/forum/showthread.php?t=14478 55 variations :good:
Pullups
(on bar, on rings, with hop, clapping, wide arm, using both pbars, hop switch, holding a pull up)
Chinups
Muscle ups - a pullup to a dip. pull from the bottom all the way to support
(rings or highbar)
L hang pullup
inverted pullups - using inverted hand on rings or on a bar
Lever pulls - pull up, go to front lever, then back to pullup
Rope climbs
(normal, one arm, no feet, 2 handed jump, upside down)
Core / Torso
Situps
(regular, feet elevated, hanging, twisting)
Crunches (feet on ground, feet and head movement, feet elevated, w/ medicine ball variations, on gymnastics ball, tuck ups)
Side crunches
(just arms, just legs, both together
V-ups - scoop hold to V and back to scoop hold
Scoop holds - hollow position and hold. shoulders and feet 6 inches off the ground
Scoop rockers - rock back and forth in hollow position
Scoop lifts - lift and hold 2 seconds
Leg lifts/raises - hang on bar and lift toes with straight legs to the bar
(tucked or straight)
L holds
L lifts in support on rings/pbars, v lifts (which are supported leg raises)
Seated pike lifts - sit in a pike position and put your hands in front of your knees. now lift your legs
(pike or straddle)
Windshield wipers - leg lift and then side to side like windshield wipers
Rocky balboas - also known as dragon flags
Back
Reverse situps - lay on stomach and arch back etc
(hanging with legs on ledge and from hips on up off ledge)
Cobras
(same as reverse situps w/out hanging)
Superman holds
Superman rockers
Reverse leg lifts on pommels/vault - lay on stomach on vault, legs off the vault. lift legs as high as you can
opposite-opposite together - like supermans but u lift opposites...
Legs
Roll jumps - roll backwards then forwards and jump
(one or two legs, onto block, to tuck or straddle jump)
Jumps on soft mat
(regular, tuck, straddle, squat/frog)
Block jumps - jump up onto a tall block
Up-downs onto block
(fast for explosion, slow w/stick for strength and tendons)
Jump downs w/sticked landing from high block - or explosive rebound
(depth jumps)
Frog/squat jumps
(in place or across distance i.e. floor)
Calf raises
(straight, toes in/out, feet apart, single leg, w/ partner, toe flexes
Thrusts w/ toes - jump with only your toes and then bounce on your toes
Straight leg jumps w/ calves - jump with just your toes once, then repeat
Russians - low squatted jumps with a straddle
Squats
(1 leg or 2)
Speed squats - sqiats done quickly for 30 seconds, rest for 5, then 30 sec, rest of 4 etc...
Jump rope
Sprints
(Skipping too)
Punches w/ toes - run and punch like you are going to do a front tuck but don't flip
Wall sit
(one or 2 legs)
Squat holds - like a wallsit without a wall
No / Uncatagorized
Press throughs on pommels - support on pommel horse, lift legs and without touching pommels bring through to the other side arch your back, then lift feet back through to the beginning without touching. do on all 3 sides of the pommels
Manna swings - swing to a manna or a V on parallel bars and slowly lower it down
Cross pullouts - go to an iron cross (by yourself or with a spot) and pull back to support. can also be done from a hand for straight arm pullups
Spider hops on floor - spread out as wide as possible on floor with arms and legs like a spider and hop
Scoop - whip - roll - scoop position, roll to superman, and back to scoop
Donkey kicks on floor - basically jump to a handstand and then let your legs come down and punch off your toes back to handstand
Wrists / Forearms
Tennis Ball squeezes
Support on fingertips
Stick w/ string and weight at end roll up and down
Wrist rolls w/ weight up and down - stick with a string and a weight attached. roll up and down
Specific Skills
Planche/Maltese
check out my thread for those exercises :)
http://trickstutorials.com/forum/showthread.php?t=3907
More to come... i'll add definitions for ones that might be confusing...
Arms/Upper Body
Handstand holds
(against wall/not, parallets/floor, one arm, pbars, rings)
Handstand shoulder shrugs - push up and down in a handstand with straight arms
Handstand pushups
(w/balance,against wall, w/parallets/without, on pbars, clapping, hopping, one arm, on rings)
Handstand walks
(on 'floor, up/down blocks/stairs, walk up jump down, on pbars)
Handstand pops - bounce off your hands as high as you can in a handstand
Handstand shoulder touches - lift one hand and a time and touch your shoulder
Presses to handstand
(from floor, on pbars, from L, from straddle L, piked, straddled, straight arm straight body, planche press straight or straddled, straight arm/body from support on pbars press to handstand, bent arm straight body press on rings)
Half press and hold - hold your feet off the ground halfway through a press
Handstand pirouettes - turns while in a handstand
Swing handstands/basic swing
(rings/pbars)
Dips
(on pbars/rings, w/hops, swinging forward/back, feet elevated in front)
Shrugs on pbars (support or upper arm)
Dip walks - done on pbars, walk dips walk dips walk
Pushups
http://trickstutorials.com/forum/showthread.php?t=14478 55 variations :good:
Pullups
(on bar, on rings, with hop, clapping, wide arm, using both pbars, hop switch, holding a pull up)
Chinups
Muscle ups - a pullup to a dip. pull from the bottom all the way to support
(rings or highbar)
L hang pullup
inverted pullups - using inverted hand on rings or on a bar
Lever pulls - pull up, go to front lever, then back to pullup
Rope climbs
(normal, one arm, no feet, 2 handed jump, upside down)
Core / Torso
Situps
(regular, feet elevated, hanging, twisting)
Crunches (feet on ground, feet and head movement, feet elevated, w/ medicine ball variations, on gymnastics ball, tuck ups)
Side crunches
(just arms, just legs, both together
V-ups - scoop hold to V and back to scoop hold
Scoop holds - hollow position and hold. shoulders and feet 6 inches off the ground
Scoop rockers - rock back and forth in hollow position
Scoop lifts - lift and hold 2 seconds
Leg lifts/raises - hang on bar and lift toes with straight legs to the bar
(tucked or straight)
L holds
L lifts in support on rings/pbars, v lifts (which are supported leg raises)
Seated pike lifts - sit in a pike position and put your hands in front of your knees. now lift your legs
(pike or straddle)
Windshield wipers - leg lift and then side to side like windshield wipers
Rocky balboas - also known as dragon flags
Back
Reverse situps - lay on stomach and arch back etc
(hanging with legs on ledge and from hips on up off ledge)
Cobras
(same as reverse situps w/out hanging)
Superman holds
Superman rockers
Reverse leg lifts on pommels/vault - lay on stomach on vault, legs off the vault. lift legs as high as you can
opposite-opposite together - like supermans but u lift opposites...
Legs
Roll jumps - roll backwards then forwards and jump
(one or two legs, onto block, to tuck or straddle jump)
Jumps on soft mat
(regular, tuck, straddle, squat/frog)
Block jumps - jump up onto a tall block
Up-downs onto block
(fast for explosion, slow w/stick for strength and tendons)
Jump downs w/sticked landing from high block - or explosive rebound
(depth jumps)
Frog/squat jumps
(in place or across distance i.e. floor)
Calf raises
(straight, toes in/out, feet apart, single leg, w/ partner, toe flexes
Thrusts w/ toes - jump with only your toes and then bounce on your toes
Straight leg jumps w/ calves - jump with just your toes once, then repeat
Russians - low squatted jumps with a straddle
Squats
(1 leg or 2)
Speed squats - sqiats done quickly for 30 seconds, rest for 5, then 30 sec, rest of 4 etc...
Jump rope
Sprints
(Skipping too)
Punches w/ toes - run and punch like you are going to do a front tuck but don't flip
Wall sit
(one or 2 legs)
Squat holds - like a wallsit without a wall
No / Uncatagorized
Press throughs on pommels - support on pommel horse, lift legs and without touching pommels bring through to the other side arch your back, then lift feet back through to the beginning without touching. do on all 3 sides of the pommels
Manna swings - swing to a manna or a V on parallel bars and slowly lower it down
Cross pullouts - go to an iron cross (by yourself or with a spot) and pull back to support. can also be done from a hand for straight arm pullups
Spider hops on floor - spread out as wide as possible on floor with arms and legs like a spider and hop
Scoop - whip - roll - scoop position, roll to superman, and back to scoop
Donkey kicks on floor - basically jump to a handstand and then let your legs come down and punch off your toes back to handstand
Wrists / Forearms
Tennis Ball squeezes
Support on fingertips
Stick w/ string and weight at end roll up and down
Wrist rolls w/ weight up and down - stick with a string and a weight attached. roll up and down
Specific Skills
Planche/Maltese
check out my thread for those exercises :)
http://trickstutorials.com/forum/showthread.php?t=3907
More to come... i'll add definitions for ones that might be confusing...