Name ___________________________

Order Strength/Power/Plyos Sets Reps Tempo

1A

2A
2B

2A
2B
2C

3A
3B
3C
3D

Cardio Flexibility
 Day ____________ Focus (Strength/Power/Bas

Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance

Flexibility Shaping/Basics
h/Power/Basics, Etc)

Lbs/Resistance
Name ___________________________

Order Strength/Power/Plyos Sets Reps Tempo

1A

2A
2B

2A
2B
2C

3A
3B
3C
3D

Cardio Flexibility
 Day ____________ Focus (Strength/Power/Bas

Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance

Flexibility Shaping/Basics
h/Power/Basics, Etc)

Lbs/Resistance
Name ___________________________

Order Strength/Power/Plyos Sets Reps Tempo

1A

2A
2B

2A
2B
2C

3A
3B
3C
3D

Cardio Flexibility
 Day ____________ Focus (Strength/Power/Bas

Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance

Flexibility Shaping/Basics
h/Power/Basics, Etc)

Lbs/Resistance
Name ___________________________

Order Strength/Power/Plyos Sets Reps Tempo

1A

2A
2B

2A
2B
2C

3A
3B
3C
3D

Cardio Flexibility
 Day ____________ Focus (Strength/Power/Bas

Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance

Flexibility Shaping/Basics
h/Power/Basics, Etc)

Lbs/Resistance
Name ___________________________

Order Strength/Power/Plyos Sets Reps Tempo

1A

2A
2B

2A
2B
2C

3A
3B
3C
3D

Cardio Flexibility
 Day ____________ Focus (Strength/Power/Bas

Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance

Flexibility Shaping/Basics
h/Power/Basics, Etc)

Lbs/Resistance
Name ___________________________

Order Strength/Power/Plyos Sets Reps Tempo

1A

2A
2B

2A
2B
2C

3A
3B
3C
3D

Cardio Flexibility
 Day ____________ Focus (Strength/Power/Bas

Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance

Flexibility Shaping/Basics
h/Power/Basics, Etc)

Lbs/Resistance
Name ___________________________

Order Strength/Power/Plyos Sets Reps Tempo

1A

2A
2B

2A
2B
2C

3A
3B
3C
3D

Cardio Flexibility
 Day ____________ Focus (Strength/Power/Bas

Rest Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance Lbs/Resistance

Flexibility Shaping/Basics
h/Power/Basics, Etc)

Lbs/Resistance
 SHIFT Movement Science - Gymnas

Upper Body Example

Vertical Push HSPU / 1/2 Kneeling DB Pr

Vertical Pull Pull Up / Single Arm Band Pull

Horizontal Push Push Up / Single Arm DB Floor

Horizontal Pull Feet Elevated Row / Renegad

Dynamic Stability HS Weight Shits /Overhead DB

Accessory Rotator Cuff - Side ER lift, Stomach Y,

General Core Example

Anti Flexion Reverse Plank

Anti Extension Front Plank

Anti Side Bending Suitcase Carry / Side Plan

Anti Rotation 1/2 Kneeling Press Out / Plank Dra

Anti Traction Hanging Tension Drills

Anti Compression Rebounding Drills

Gender / Discpline Specific Example

MAG Rings Strength, Pommel / Pbar E

WAG Active Hip Flexibility, Calf Strength, C

Rythmic Active Hip Flexibility, Choroegraphy,

Tramp / Tumbling Tramp Air Awareness Drills, Core Train
ence - Gymnastics Strength Movement Pattern Cheat Sheets

Example Upper Body

PU / 1/2 Kneeling DB Press Squat

p / Single Arm Band Pull Down Hinge

Up / Single Arm DB Floor Press Split Pelvis

levated Row / Renegade Row Single Leg

ight Shits /Overhead DB Carry Dynamic Stability

Side ER lift, Stomach Y, T, Y, Full Can Accessory

Example Gymnastics Specific Core

Reverse Plank Hollow

Front Plank Arch

uitcase Carry / Side Plank Body Lines / Tension

ng Press Out / Plank Drag Through Shape Change / Korbet

Hanging Tension Drills Hanging Stiffness

Rebounding Drills Impact Stiffness

Example Gymnastics Accessories

ength, Pommel / Pbar Extension Shoulder Open/Close

exibility, Calf Strength, Choreography Rope Climb

lexibility, Choroegraphy, Prop Work Handstand

reness Drills, Core Training On Tramp Shoulder Protract/Retract

Shoulder Elevate/Depression

Compression

NICK RUDDOCK'S DAI

 Example

Goblet Squat

Dead Lift / Hip Lift

Split Squats

Step Ups / Single Leg Hip Lifts

Single Leg Balance with Ball Toss / Farmer Carry March

Deep Hip Rotators and Glutes - Sideplank Clam, Side Plank Leg Lift,
Band Wal

Example

Stick Upper, Lower, Together, Hold on Back

Stick Upper, Lower, Together, Hold on Stomach

Line Hold Stomach, Back, Standing, Hanging, HS, Between Blocks

Arch Hollow Snap - On Back, Stomach, Hanging, HS, Snap Down

Basic Taps/Swings

Rebounding Drills

Example

Therbabnd Open/Close

Rope Climb Scaling

Wall Face HS
 Push Up Hold Presses/Bounces

HS Presses/Bounces

Rebounding Drills

CK RUDDOCK'S DAILY DOZEN!

Order Soft Tissue Prep Week 1 Week 2 Week 3

Flexibility Week 1 Week 2 Week 3

Order Basics/Core Week 1 Week 2 Week 3

Cardio
Week 4 Video Links

Week 4

Week 4