Your Free Uneven Bars Conditioning Workout is Here!
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Betsy’s Bar Workout: Reps and Sets Guide!
Part One: Shoulder Strength:
Directions: Complete each exercise ONE time, but only take a 10 second rest between eachexercise! Stay clean on form and be sharp!
1)Shoulder Circles 15 each arm
2) Upright Row To Goal Post 15
3) Bent Over Extensions 15
4) Front Raise Lateral Raise (Reverse Grip) 15 each move!
5)Alternating Front Raises 10 each arm
6) Kneeling Power Front Raise 207
)Front To Back Extension 15
Part Two: Shaping and Core Complete two sets of each exercise!
1)Glide Kip Rocker 15
2)Rocker Lift (Clear Hip Drill)15
3)Sit-up Pirouette Left 10
4) Sit-tup Pirouette Right 10
5)Bosu Taps Supine 20
6) Bosu Taps Prone 20
7) Bosu Tuck Ups 20
8) Bosu full Candle rock 15
Part Three: Endurance and Routine Work Complete three bar routines in a row (both on Bosu and Floor)
1) Full Bar Routine On Upside Down Bosu
2) Full Bar Routine Simulatio
Want the other three events too?
Build full-event strength with the complete series or join the full Betsy Bootcamp membership and access everything!​​​​​​​
Click HERE to Join the Betsy Bootcamp Membership
$39/month
No thanks I’ll just unlock the vault, beam and floor workouts that go with this series.
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Click HERE to purchase the 3 additional workouts
Testimonials
FAQ
What level is this workout for?
This workout can be used with all competitive gymnast levels and modified repetitions, sets and weights for lower levels
How long do I have access?
You have access for six months to this workout
Do I need equipment?
For the free workouts you need basic strength training equipment. If you purchase the membership, you will need basic strength training plus stability balls, Bosu balls, sliders, kettle bells, weighted bars, and gymnastics equipment. Most gyms are fully equipped, or modifications can be made. Ask Betsy if you have concerns.
Ready to go all in? Your gymnast will feel the difference!
