QUARANTINE
TRAINING

#DGstrong

QUARANTINE TRAINING

This is new for all of us, thank you for your patience as we work through solutions to at home training.
We miss you all and are counting down the days until we are reunited in the gym!

This webpage was created to help kids "build their own" daily practices.  Click the button below for a weekly chart and outline of recommended daily workouts.  This will help the kids see daily accomplishments.  Training videos will be added periodically to keep content fresh, but remember, repetition and a consistent daily routine is key! 

Athletes should aim to train at minimum on their training days, ideally Monday-Friday.  Each training should include:

For our younger athletes, I recommend STICKERS for checking off each box they complete.
Tag us on Facebook and Instagram @dudziaksgymnastics so we can share everyones hard work!  
Train SAFE and stay #DGstrong

 

WARMUP / STRENGTH / FLEXIBILITY

WARM-UP/COND DAY 1

CARDIO: 4-5 Passes Each

  • Over & Back

  • Single Leg Fwd - Right

  • Single Leg Fwd - Left

  • Side to Side

  • Single Leg Bwd - Right

  • Single Leg Bwd - Left

LEGS & CORE: 1min each exercise

  • Leg Switches (chair)

  • Ankle Extensions (pillow)

  • Jump Straight Up (bed)

  • Squat Jump Feet Touch 

  • Hollow & Arch Rockers (w/stick; 3 circles)

  • Hyper Ext. V-Ups

  • Hyper Ext. Arch Ups

  • Tuck Opens (w/stick)

UPPER COND DAY 1

UPPER BODY: 1min each exercise

  • HS Shape (w/stick)

  • HS Shape Releve (w/stick)

  • Stomach HS Hold (w/stick)

  • Back HS Hold (w/stick)

  • Pike HS (feet on chair)

  • Single Leg HS Hold (chair; 20s each leg)
    Kick up from chair and hold HS

  • 5x HS Hold as long as you can

  • 5-10x  Tuck up to HS

  • 5-10x Pike up to HS

  • 5-10x Straddle up to HS

FLEXIBILITY DAY 1

ACTIVE FLEX: Do on each leg; with or w/out band

  • 10 Fwd Kicks; 10 Fwd Pulses (heel on chair)

  • 10 Side Kicks; 10 Side Pulses (heel on chair)

  • 10 Back Kicks; 10 Back Pulses (foot on chair)

  • 20 Kneel-Needle Kick; 3x Pulse

  • 20 Speed Needle Kicks; 10x Pulse

  • 10 Jump to Splits 

  • 10 Jump to Switch Leap (optionals)

PASSIVE FLEX: 1min each stretch

  • R/M/L Over Split (start right leg elevated)

  • L/M/R Over Split (start left leg elevated)

  • Bridge (feet on bed)

  • Hamstring Stretch (stand on elevated surface)

  • Hip Flexors (lay on elevated surface)

WUP/COND/CORE/FLEX DAY 2

CARDIO: 3-5mins

  • See obstacle course video

LEGS: 

  • 20 Mountain Climbers in Square (each side)

CORE: 

  • 20 Connected V-Ups (pass sponge)

  • 20 Arch Snow Angels (pass sponge)

  • 20 Hollow Snow Angels (pass sponge)

UPPER BODY: 

  • 3x10 / 3x20 Push Ups (touch sponge)

  • 3x10 / 3x20 Triceps (hands on bed)

ACTIVE FLEX: 

  • 5x Swing Around Splits (each leg)

PASSIVE FLEX: 

  • 1min each R/L/M Split

WUP/COND/CORE/FLEX DAY 3

CARDIO: Run in Circle; Jump Full R&L/Log Roll R&L

  • Run Fwd

  • Run Bwd

  • R&L Single Leg Hops

LEGS:

  • 1-3sets of 20 Candlestick Jump Full 

  • 20 Rock Side to Side

  • 20 Hollow Roll to Arch & Back

UPPER BODY

  • 10 CW 1/4 Turn Step In (Stomach to Wall)

  • 10 CW 1/4 Turn Step In (Back to Wall)

CORE

  • 20 Hollow Rocker Snap to Split (each leg)

WUP/COND/CORE/FLEX DAY 4

CARDIO: Plyos & Return with Long Jumps

  • High Knees

  • Punches Fwd

  • Punches Side (each side)

  • Punches Side to Side

  • Punches Apart - Together

  • Running Side to Side

LEGS

  • 20 Squats (stick in front)

  • 20 Squats (stick over head)

  • 20 Squat Jump to Plie (dowel over head)

  • 20 Side Squat (dowel over head)

  • 20 Squat Jump Fwd up to Box

  • 20 Squat Jump Bwd up to Box

CORE: Use weight

  • 20 Sit Ups (weight touches knees)

  • 20 Sit Ups (weight touches feet)

  • 20 Sit Ups (weight to ceiling)

  • 20 Sit Ups to each Side (weight to floor)

UPPER BODY: Plyos

  • Push Up Shuffles (each way)

  • Push Up Hops (each way)

  • Front to Back Push Up Shuffle

  • Donkey Hops (fwd & bwd)

ACTIVE FLEX:

  • 10 Kicks; 10 Pulses (fwd & side; on back)

  • 10 Back Kick-Ring Kick (on stomach)

  • 10 Needle Kicks; 10 Needle Pulses

  • 1min each split & bridge

COND: HEAVY ON LEGS DAY 5

WHOLE BODY CONDITIONING: Heavy on legs

  • 20 Hip Lift Kick Fwd (each leg)

  • 20 Single Leg Hip Lift Explosions (each leg)

  • 20 Single Leg Deer (back leg on box; each leg)

  • 20 High Jump-3 Long Jumps

  • 20 Single Leg Jumps (from sitting; each leg)

  • 20 Hurdles (up box; each leg)

  • 10 Candelstick Straight Jump up Box 

  • 5 Single Leg Candlestick Jump up to Box (each leg)

  • 20 Kettle Bell Swings (work through stick position)

  • 20 Stick Shape Hold - Swing Kettle Bell around Hips (each way)

FLEXIBILITY DAY 5

FLEXIBILITY: with WOGA; 30s each stretch
This would be good to end with every day!

  • Hip Flexor / Grab Back Leg

  • Splits 
    Cross Arms / Flex & Point / Bend Back Leg / Over Split

  • Middle Split
    Finger Tips / Reach Left / Reach Right

  • Splits (Back Leg on Cushion)
    Cross Arms / Reach Arm Back / Left Heel of Floor

  • 20 Fwd Kicks/Side Kicks / Hold 10s

  • 20 Back Kicks / 10 Ring Kicks / Hold 10s

  • Pike Stretch with Stick
    10x Over Feet / 30s Hold Stick Behind

  • Straddle Pancake
    Hold Stick Fwd / Hold Stick Behind / 20x Up & Down

  • 10x Pike Sit - Kick to Split (each leg)

  • 10x Slider Splits Fwd & Side (use paper plate for slider)

 
 

CORE CONDITIONING

CORE WORKOUT 1

CORE STABILITY: with Ball; 30s each

  • Plank Hold

  • Pushup Switch Hands

  • Side Plank (each side)

  • Side Plank - arm down then up

  • Plank in Passe (each side)

  • Plank Passe to Side (each side)

  • Plank-Passe-Side-Straight (ea side)

  • Push Up Hold Kick to Side

  • Hollow Rockers

  • Hollow Rock to Pike Sit

  • Candle Stick to Pike Sit

  • Tuck Hold - Side to Side

  • Tuck Twists

  • Sit Ups

  • Sit Up - Twist-Twist

  • V-Ups

  • Straddle Ups

CORE WORKOUT 2

No equipment needed!

  • Play the video and follow along!

CORE WORKOUT 3

ACTIVE CORE: 20 of each

  • Sit Ups w/ Straight Legs (w/weight)

  • Speed Sit Ups (w/weight)

  • Pike Overs (w/weight)

  • Windshields (w/weight)

  • Speed Runs (sliders)

  • Insides & Outsides (sliders)

  • Tuck Opens (Sliders)

  • Pike Opens (Sliders)

 

VAULT TRAINING

VAULT PART 1

VAULTING: 10-20 reps of each

  • Stairs with Stick

  • Stairs with Pumping Arms

  • CW Stepin - Seat - Open - 10x Arm Speed

  • Reach Backs (to wall)

  • Jump Fwd to Back - 10x Arm Speed (SOFT surface)

  • Jump Fwd -Stick

  • Jump Fwd - Stick

  • Back Tuck - Stick (only if you can)

VAULT PART 2

VAULT:  Using Line

  • 10-30s Long Pushup Hold (feet elevated)

  • 5x Small Bwd Arm Circles

  • 5x Hop with Arm Circle

  • 5x Hop-Arm Circle-Punch

  • 2 Passes High Knees

  • 2 Passes Kick Butt

  • 2 Passes Fwd Kicks

  • 2 Passes Bwd Kicks

  • 2x Side Chasse (each way)

  • 2x Cross in front-Apart-Behind

  • Push Up Hold - Walk fwd & bwd over line

  • Push Up Hold - Hop fwd & bwd over line

VAULT PART 3

VAULT: 5-10 reps

  • V-Ups

  • Arm Lift - Shrug

  • Under Leg Passes (each way)

  • Fwd Lunges

  • Bwd Lunges

  • Tight Body Hops

VAULT PART 4

VAULT: Shoulder exercises

  • 10-20x Hanging Shrugs (face wall)

  • 10-20x Hanging Shrugs (back to wall)

  • 10-20x Piked HS Shrugs (feet on chair)

  • 10-20x HS Shrugs (stomach to wall)

  • 10-20x HS Shrugs (back to wall)

 

BAR TRAINING

BARS PART 1

BARS: Need wall & stick

  • 1min HS Hold (against wall)

  • 3x10 HS Shoulder Touches (against wall)

  • 3x10 HS Hip Touches (if you can; against wall)

  • 5x Kip-Cast action (with stick)

  • 3x5 Kip-Cast-Freehip (with stick)

  • 3x5 Kip-Cast-Toe HS (with stick)

  • 3x5 Kip-Cast-Stalder (with stick)

  • 3x5 Candlestick - HOLD Candle 3s (with stick)

  • 5 Bar Routines with stick (can do standing, kneeling, releve)

  • 10-20 Press HS

BARS PART 2

BARS: Pirouetting Work

  • 10x HS 1/4 Hold

  • 10x HS 1/2 Pirouette

  • 10x HS 1/1 Pirouette

  • 10x Blind 1/4 or 1/2

  • 10x Blind 1/2 or 1/1

BARS PART 3

BARS: Floor Bar Work Part 1...
Always ask parent about using mattress/couch cushions!

  • 10x Kick to HS Hold

  • 10x Half HS - Shoulder Touches

  • 10x Half HS - Hip Touches (not shown in video)

  • 10x Kick to Under Grip HS - Flatback (mattress/couch cushions)

  • 10x Kick to HS - Fall to Stomach

  • 10x Straddle HS Punches

  • 3x10 Pushup Leans

  • 3x30s or 3x1min 3/4 HS  Hold

  • 3x10 Pushup SeeSaw

BARS PART 4

BARS: Floor Bar Work Part 2...suited for Level 4 & Up
Always ask parent about using mattress/couch cushions!

  • 10x HS Hand Shift (each hand)

  • 30s One Arm Over Grip HS Hold (each arm)

  • 30s One Arm Under Grip HS Hold (each arm)

  • 10 HS 1/2 or 1/1 Pirouette

  • 10 Blind 1/2 of 1/1

  • 10x Pushup - Single Leg Kick HS (foot stays on box; 10 on each leg)

  • 10x Straddle HS - Snap to Pushup

  • 10x Candle Scoop - Fall to Stomach (from angled wall)

  • 10x Back Extension (Fall to stomach/circle drop/or blind work)

  • 3x10 Mini Straddle Press (feet in front, then behind bar)

  • 3x10 Mini Pike Press (feet in front, then behind bar)

BARS PART 5

BARS: A perfect time to PERFECT that HS shape!
Great for ALL LEVELS!
Do 5-10 Reps of 30s Hold of each

  • Pike Half HS

  • Tuck Half HS

  • Tucked Single Leg (each leg)

  • Piked Single Leg (each leg)

  • Straddle Hold

  • 10x Straddle Up to HS - Lower Back Down (slow & controlled)

 

BEAM TRAINING

BEAM COMPLEX

BEAM DAILY COMPLEX:

  • 10 Leg Swings Front - Back (each leg)

  • 10s Fwd Hold (each leg)

  • 10 Side Kicks (each leg)

  • 10s Hold Side (each leg)

  • 10x Back Kick-Ring Kick

  • 10s Back Hold

  • Kick Fwd/Fwd/Side/Side/Bwd/Bwd/Needle/Needle

  • 2 Passes Straight Leg Skips

  • 10x Split Jumps

  • 10x Leap/Switch Leap/Advanced Leap

  • 10x your Leap Pass

  • 10 Straight Jumps

  • 10 Straight Jumps (facing sideways)

  • 5x 1/4 Turns to each side

  • 10x HS-Step Ins to high releve - 10 arm speeds on last one (each leg)

  • 10x Cartwheel Step In

  • 10x BWO Step In

  • 10x FWO Step In

BEAM PART 1

BEAM TRAINING

  • 5x Dance Sets with Root Skills for Acro Skills

  • 5x Arm Sets (routine w/just arm movements; stand, releve, kneel)

 

FLOOR TRAINING

FLOOR PART 1

FLOOR: Complex & Routine Work

  • 2 Passes of each Kick (Fwd, Side, Back, Needle)

  • 2 Passes Straight Leg Skips

  • HS Walk Fwd

  • HS Walk Sideways

  • HS Walk Bwd

  • BWO / BWO Square Hips

  • FWO 

  • CW Step In - BHS

  • 5x Floor Routines (different ideas for tumbling below for each day)
    Mountain climbers
    Punches
    Long Jumps
    Sprint Routines
    Frog Jumps

FLOOR PART 2

FLOOR TRAINING: Dance

  • Horizontal Turn Work
    1/2 Turn to Hold
    1/1 Turn

  • Leg Up Full Turn

  • Basic Full Turn (stay in hula hoop)

  • 5x Floor Routines
    Tumbling Passes: Jump-Jump Full Turn...

 
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Dudziak's Gymnastics, 9 Pomerleau St. Biddeford, ME 04005