Cast to Handstand Exercise

Lever/Lift to Handstand Exercise

Chin Up/Pull Up Exercise

Rope Climb Exercise

Handstand Exercise

'Korbet' Exercise

Open Shoulders Exercise

Close Shoulders Exercise

Upper Back Pulling Exercise

Upper Body Pushing Exercise (Bent Arms)

Upper Body Weight Transfer Exercise

Shoulder Elevation and Depression

1

2

3

4

13

14

15

16

5

6

7

8

9

10

11

12

17

18

19

20

Now add an additional 8 exercises of your choice from the categories above:

C Handstand E

Cast to Handstand Exercise Cast to Handstand in Reverse Grip 1 81

NOTE: The 'DAILY DOZEN' is just one facet of your athletes’ holistic physical preparation programme and in isolation is not su�cient preparation for athletes wishing to perform at a high performance level.

SETS REPS

The ‘DAILY DOZEN’ is an easy to operate formula for your athletes' daily conditioning programmes. It incorporates 12 essential exercise categories that must be served at least once each day, to ensure critical movement types are not avoided or missed. An additional 8 exercises, based on your specific needs should be added from your chosen categories to finish with a 20 exercise program, completed in 20 minutes! Nick recommends changing this programme every 4 weeks, and alternating between an A and a B programme each day to provide some variety to your athlete's programme. Legs and core exercises are not performed within the 'DAILY DOZEN,’ which focuses instead on upper body movements and fundamental shapes.

THE DAILY DOZEN

©ManageMe Limited 2018. All Rights Reserved www.nickruddock.comV2 - Updated January 2018

SETS REPSSETS REPS

NR Gymnastics Daily Dozen Jan 18 print.pdf 1 05/01/2018 14:43