I see. Yes, from what I can tell of my very limited understanding with female gymnasts, y’all seem to be awesome at floor pressing and anything that requires flexibility…while pulling strength seems to lack for some reason.
Like I said, most of that looks awesome. The most glaring thing I’d personally replace is the arch ups with stand to stand bridges (back bends). Ensure that you can keep your arms straight up over your head the entire time, because otherwise this skill may be easy for you (easier than it should be). I can understand the arch ups though, it is a fundamental gymnastics exercise after all. I have a goal of pressing from a bridge to a handstand (like a kickover [I think is what they call it] only without jumping/kicking your legs). You could conceivably then lower down and bring your legs between your arms and go to V sit, then press all the way back to a back bend with control.
The pseudo planche push ups should be far harder than wide and diamond push ups, so I think you should do fewer of them, like 10-15. This would also be more in line with the handstand push ups. But if you’re just awesome at them then go for it.
By heel and toe raises I presume you mean calf raises? These are good but that’s a lot of reps. Try one leg calf raises on a step or other elevated surface. Go slow and keep your knee locked out, this should help build more strength in your calves than what I think you were talking about.
As a tumbler, you may be able to benefit from shrimp squat jumps. Work on the shrimp squat, then start adding jumps. Before long you should be able to jump onto a box! I find the shrimp squat better as a plyometric exercise than the pistol, and it should carry over well to your tumbling…so will the stand to stand bridges.
Probably the biggest hurdle for you will be the pulling strength. I’ve seen women do pretty clean muscle ups and side levers, and I’ve even read about women doing one arm pull ups (without using the other hand to assist), so I know the potential’s there. I think this should be of import to you because it seems to be your weakest link. I think being able to do a non-kipping muscle up on a bar is in line with some of the stuff you wrote about, so that would be a reasonable goal, I think. You can start out with kipping and just reduce the kip over time, or you can try it on the rings, which is easier because you don’t have a bar that you have to go around on the way up. But before you get into training for that, you should probably be able to do like 15-20 clean pull ups with no kip without too much trouble. So for Now just focus on getting more pull ups. I’d also suggest inverted rows (aka Australian pull ups or bodyweight row). That’s an excellent exercise in general for the shoulder girdle, from an injury prevention standpoint. It provides a unique type of conditioning to the rotator cuffs, and with all the stuff you do it’s probably a good idea to do those regardless. The fact that it will make your pull ups stronger is “just” icing on the cake.
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