TRAINING CLUB · GYMNAST HUB

Hi, [Name]!

Your page for goals, strength, flexibility and everything we are working on together.

My lesson time: [Thursdays at 4:00 PM MT]

Coach Addie · [Level 2 skills] · [30-min private lessons]

MY GOALS

What we’re working toward

Set together with Coach Addie. Each goal shows the steps to get there: ✓ done, ▶ working on now, ○ up next.

[Wall handstand]

Status: [Working on it] · Target: [December]

✓ [Lever to L-handstand]

✓ [Wall walk-up]

▶ [Kick up to the wall]

○ [Wall handstand hold]

[Straight-leg cartwheel]

Status: [Almost there] · Target: [November]

✓ [Lunge to hands down]

✓ [Cartwheel over a pillow]

▶ [Straight-leg cartwheel]

[Bridge from the floor]

Status: [Got it!] · Reached: [Nov 5]

✓ [Bridge rocks]

✓ [Bridge with bent arms]

✓ [Straight-arm bridge]

STRENGTH

My strength workout

Do this [2–3 times a week]. Follow the reps in each box. Rest about 30 seconds between sets.

  • Hollow hold

    Core · [3 × 15 sec]

    [Squeeze your bottom, low back flat on the floor, arms by your ears.]

  • Superman hold

    Back · [3 × 15 sec]

    [Lift arms and legs together, long and straight.]

  • Push-ups

    Arms · [2 × 6]

    [Knees down is fine. Keep a straight line from head to knees.]

  • Plank shoulder taps

    Shoulders · [2 × 10 taps]

    [Hips stay still, like a table.]

  • Squat jumps

    Legs · [2 × 8]

    [Land soft with knees over toes and stick it.]

  • Tuck-ups

    Core · [2 × 8]

    [Bring knees and chest together, then stretch long.]

FLEXIBILITY

My flexibility plan

Picked just for you. Stretch when you’re warm, and never push into pain.

My focus areas: [Shoulders, for handstands] · [Back, for bridge and kickover] · [Splits]

  • Couch shoulder stretch

    Shoulders · [2 × 30 sec]

    [Hands on the couch, push your chest toward the floor.]

  • Bridge hold

    Back · [3 × 10 sec]

    [Push your shoulders over your hands.]

  • Lunge to split slide

    Splits · [30 sec each side]

    [Square hips, back knee straight if you can.]

  • Pike stretch

    Hamstrings · [2 × 30 sec]

    [Flat back, chest to knees, toes pointed.]

MEET GOALS · COMPETITIVE GYMNASTS ONLY (delete these sections for rec gymnasts)

Competition season

Goals for each meet, by event. After the meet, we add scores and what to work on next.

Next meet: [Meet name]

[Dec 12–14 · Level 4]

  • Vault

    [Strong run, hit the board with both feet]

  • Bars

    [Cast to horizontal]

  • Beam

    [Stick the dismount]

  • Floor

    [Connect my round-off back handspring]

Last meet: [Meet name]

[Nov 7 · Results]

Went well: [Stayed on beam!]

Next: [Bars cast height]

  • [9.1]

    VAULT

  • [8.8]

    BARS

  • [9.0]

    BEAM

  • [9.2]

    FLOOR