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Download SHIFT's Free Gymnastics Pre-Hab Guide

Daily soft tissue and activation exercises
Specific 2x/week Circuits for Male and Female Gymnasts
Descriptions, Exercise Videos, and Downloadable Checklists

Daily Pre-Hab Videos 

See PDF for more instructions, but gymnasts should generally ai for 30-60 seconds per muscle group, with about a 3-4/10 discomfort level, every day

Men's Gymnastics 2x/week Pre-Hab Videos

See PDF for more instructions, but male gymnasts should generally aim for 2-3 sets of 8-12 balance and stability exercises, done 2x/week or as part of a deload/light day  

Women's Gymnastics 2x/week Pre-Hab Videos

See PDF for more instructions, but female gymnasts should generally aim for 2-3 sets of 8-12 balance and stability exercises, done 2x/week or as part of a deload/light day  


Download Weekly Monitoring Sheets 

See PDF for more instructions, but these sheets should be filled out every day at the start of practice. This is to track physical, mental, and emotional stress levels as well as response to training loads. 

Download Monitoring Sheets