Integrated Mobility

These exercises are inspired by Christopher Sommer from his gymnasticbodies.com

Practical Training time and repetitions

Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together.

Warming Up

Warmup with two to three sets of exercises which you have already mastered with 5-15 reps. Do not spend exorbitant amounts of time and effort warming up for your day’s. 5 minutes is plenty.”

Key words

Key: FL = Front Lever; sPL = straddle Planche; HBP = Hollow Back Press;
RC = Rope Climb; Mn = Manna; SL = Side Lever; SLS = Single Leg Squat:

Exercises –> program see below

FL = Front Lever

• FL1 (Bent Hollow Body Hold)
• FL2 (Bent Hollow Body Rock)
• FL3 (Straddle Hollow Body Hold)
• FL4 (Straddle Hollow Body Rock)
• FL5 (Hollow Body Hold)
• FL6 (Hollow Body Rock)

sPL = straddle Planche

• sPL1 (Scapular Shrug)
• sPl2 (Forearm Plank)
• sPL3 (Single Arm Plank)
• sPL4 (Lean Planche)
• sPL5 (Elevated Planche Lean (ePLL)

Side Lever

• SL1 (Arch Body Hold)
• SL2 (Arch Body Rock)
• SL3 (Arch up)
• SL4 (Jeffersons curl up)
• SL5 (straddle reverse leg lift)

Manna

• Mn1 (Tuck ups)
• Mn2 (Straddle up)
• Mn3 (V-sit up)
• Mn4 (Half Tuck Hanging Leg Lift)
• Mn5 (Half Hanging Leg Lift)
• Mn6 (Negative Hanging Leg Lift (nHLL)

Single leg Squat 1

• SLS1 (Deck Squat)
• SLS2 (Cossack squat)
• SLS3 (Side-to-side squat)
• SLS4 (Speed Skater Squat)
• SLS5 (Hawaii squat)

Hollow Back Press

• HBP1 (incline push up)
• HBP2 (Push up)
• HBP3 (Pseudo Planche Push-up)
• HBP4 (Bench Dips)
• HBP5 (negative parallel bar dips)

Rope Climb

• RC1 = Hinge Row
• RC2 = Incline ring row
• RC3 = Ground Rows
• RC4 = Elevated Rows
• RC5 = Bulgarian Rows
• RC6 = Bent Arm Chin Hang Exercise

6 weeks Program