Puerto Rico Suggested Strength and Conditioning Part 1
Strengthen movements NOT muscles.
All Levels
- Candle Stick roll and Jump 5-10 Add height for stronger gymnasts
- Jump lunges. 5-10
- Inverted V Toe raises 10-20 Straight, 10-20 bent (unlocked)
- Hamstring curls 2x 8-12
- Ankle pull back 10-30
- hollow hold 10-20 sec. Rock 10-20 seconds
- Repeat each side (L, R, and Arch)
- Plank push up hold 10-20 seconds. Shrug 10-20X
- Repeat on each side L,R
| Developmental | Compulsory | Optional |
| Pull up/ chin up hang each grip 1-3 | 5-10 pull up each grip | 5-10 pull up each grip (with pirouette |
| Candle stick hold | 5-10 pull up candle/lever | 5-10 pull up candle lever |
| 1/2 leg lift from sitting on floor | 5-10 1/2 leg lifts from floor or hang | 10+ 1/2 leg lifts from hang |
| Reverse leg lift (start UP, down slow) | 4-10 “windshield wipers” | |
| Handstand on floor bar. Finish in push up | 2-5 Spotted cast handstands. 5-10 Handstand on floor bar. Finish in push up | 5+ Spotted cast handstand 5+ cast handstand alone. |
| Press HEADstand | 5- press headstand 5- press handstand | 5-10 Press handstand |
| Push up | 10, pike handstand push up 5, spotted handstand push up | 10 Handstand Push up (Add spotted with pirouette) |
| Rope Climb | Rope climb in “L” or straddle “L” | Rope climb in “L” or straddle “L” |
