Occasionally if one of you has serious stabilization issues we will recommend that you follow a steady-state program for 4 to 8 weeks, to practice the fundamental static positions. This is all material directly from coach Christopher Sommer’s Gymnastic Bodies, which is a fantastic resource for building gymnastics strength. If, after you have done your steady-state program, you would like to continue building gymnastics strength, and progress to tougher, more awesome movements, then talk to your coaches and we will have some ideas for you. And get your own pair of rings.

The program:
To begin, accumulate 60 seconds in each position. If you fail 28 seconds in, get back into position and hold until you accumulate 60 seconds. Once you have accumulated 60 seconds in each position and feel comfortable with it, increase to 2 and then eventually 3 rounds for each position. Once you are at 3 rounds for any or all positions, talk to us about what’s next!

Position 1: Front Plank

Hollow Body, Active Shoulder Blades, on Toes
Scaled: Keep the same hollow body, active shoulders, on toes position
INCORRECT! Don’t let your body become loose
INCORRECT! Body is not in a hollow position, shoulders are not active

Position 2: Reverse Plank

Straight midsection, Active Shoulders
INCORRECT! Body is saggy and shoulders are not active

Position 3: Hollow Hold

Hollow Midsection, Shoulders off the ground

If the hollow position is impossible for you at this point, begin by holding this position. Then transition from this position to the hollow. An easy way to do this is to tuck into this ball position, then extend your legs and arms. NOTE: To maintain a hollow hold your lower back must remain flat on the ground. Once you fall out of this position stop the time and restart your hollow hold.

INCORRECT: Shoulders are not off the ground

Position 4: Superman Hold

Arms and legs elevated


Position 5: Dead Hang

Hang from the bar trying to keep your body in a hollow position for as long as possible. If you fall out of the hollow, don’t drop from the bar just try to regain the hollow again for as long as you can.

Position 6: Handstand Hold

Level 1: Against a wall facing out – keep your body tight and in a hollow position. Notice she keeps the ribcage tucked in, and does not arch the low back excessively.

Level 2: Against a wall facing in – keep your body tight and in a hollow position. Do this with a spotter for the first few times or until you can roll out of the handstand if needed.

Level 3: Free standing handstand… most people will need a spotter for this one unless you are a gymnastics pro like our model Hannah!

Position 7: Inverted Hang

Keep body tight and in control

Position 8: L-Sit

Level 1: Support hold. Keep the shoulders actively pressed down away from the ears, and the midsection active in the hollow body position.
Level 2: Tuck Sit

Level 3: Tuck sit extending one leg at a time (alternating legs during the minute)

Level 4: L-Sit on parallel bars or parallettes

Level4: L-Sit

INCORRECT: Legs are too low, Body should not lean down

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