Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Hip Flow 2.0
2) 10-20 Hollow Pull-Down
3) 5-10 Cuban Press, light weight, keep your shoulders back
4) Thoracic Flow
5) 5+5 Single Leg Hip Thrust
6) 10+10 Ring Circles