K2 Gymnastics is designed for athletes wanting to improve strength and competency with high skill movements like:

• strict, kipping and butterfly pull ups
• toes to bar
• handstand push ups, kipping handstand push ups, 
• ring and bar muscle ups
• pistol squats
• improve core strength and mobility 

We avoid beating athletes down by being smart and strategic with our programming. We live by the model of intensity > volume and we encourage our athletes to move with quality. 

Each training day looks something like this:

• Warm up
• Gymnastics Workout
• Stretching
• Optional Handstand Training

Each training day is a small piece of the bigger puzzle which is our training cycles. 

Our training cycles are 6 weeks in length:

• Week 1: testing/gathering data
• Week 2-5: progressive overload training, skill progressions, increasing volume and intensity
• Week 6: re-testing workouts, lifts and gathering data from the past several weeks of training. 

When we do this it allows us to gather data from our athletes to continue to progress and address areas of opportunity. 

We attract athletes that believe in the same core values as we do. 

We believe in:

• chasing excellence
• putting our best foot forward everyday
• training discipline
• getting 1% better 
• surrounding ourselves with like minded individuals and lifting each other up

If you believe in those things you will be a good fit as well. 

You have landed the jackpot for the most comprehensive gymnastics training program(s) available to help you take your fitness to the next level. We touch on every aspect of fitness to make sure you are prepared for anything and everything:

• All facets of strength training
• Building robust core strength
• Gymnastics skills, strength and muscular endurance 
• Mobility training 

K2 Gymnastics will provide 4 training sessions per week with options to complete mobility training and our other training programs will be made available as well. 

Our programming is built on fundamentals, progressive overload training, intensity and periodization training cycles. Everything we write in the programming has a purpose and a goal in mind of taking your fitness to the next level.

When you sign up, you will get an email with how to access your gymnastics program. 

Which is all through our world class app that we built. You’ll get access to K2 Gymnastics and all other training programs (if you want to work on your weaknesses). 

• Daily mobility classes
• Gymnastics strength or gymnastics engine training
• Olympic lifting
• Aerobic capacity training and speed work
• Strength accessory exercises
• And quite honestly, many more

When you get signed up you will meet with a coach to help you get familiar with what all is available to you so we can make sure you are set up for success. 

Training session days are be:

Monday, Wednesday, Friday, and Saturday*

*however, 7 days a week we offer a daily mobility class and other programs to supplement your training.

As you take a look at a sample day of training you will notice that we cover a lot of different training.

Each workout always has a desired time frame and intention behind that. 

Warm Up (5 Minutes)

A.

20 seconds x standing forward fold

20 seconds x lateral lunge stretch

20 seconds x bottom squat hold

B.

3 sets

20 seconds x supported bridge position

C.

2 sets

30 seconds x pvc passthrough

Rest x 15 seconds

Gymnastics (25 minutes)

3 sets

30 seconds x Hanging tuck around the world

Rest x 30 seconds

B.

4 sets

45 seconds x  DB Lat pull over

Rest x 45

C.

10→1 Crab shifts w/ feet on box

D.

8 sets

15 seconds x Ring push up + ring “ab roll out” 

Rest x 15

E.

4 sets

20 seconds x seated pike lift

Rest x 20

F.

4 sets

20 seconds x seated straddle lift

Rest x 20

Stretch (5 minutes)

60 seconds x Lizard + T Spine Rotation

60 seconds x Reverse Table

60 seconds x Turn Back Pec Stretch

60 seconds x Seated Wall Twist

60 seconds x Banded Pigeon On Wall

Optional Training (10 minutes)

4 x 40 seconds bodyweight squat

Rest x 20 

2 x 20 seconds wrist up

Rest x 10 

3 x 30 seconds hand release push up

Rest x 30 

2 x 

15 second x i hold

15 seconds x y hold 

15 seconds x t hold 

Rest x 30
3 x 

30 seconds overhead plate shoulder rock

Rest x 15

We always recommend talking with a coach so we can help tailor the program to you.

However…

Scaling options are providing in greater detail with communication with your coach and or within the full program. 

If you don’t have the equipment or a particular skill down we have created a scaling toolkit that will allow you to modify your workout on the fly. 

You can always have a conversation with a coach as well to help you make modifications.

That being said here is a list of things you should have:

• rings
• pull up bar
• p bars
• box
• ghd 
• kettlebells or dumbbells
• rope

As we mentioned before it’s okay if you don’t have access to all of these, have a conversation with your coach and we can help make modifications. 

As soon as you sign up you will be sent an email with your login in details to your fitness dashboard.

In your dashboard you will see a video and screen shots on how to download our app. 

In your app you will see:

• your program and your workout of the day 
• virtual mobility classes
• access to additional programs like (mobility training, gymnastics strength/engine, olympic lifting, strength accessory work, and more)

We also encourage you to join the private Facebook community and introduce yourself as well!

Your workout is posted at 12:01 AM central time zone. 

Right now our app only allows you to see what day at time and the reason why we have it set to that is because we only want you focusing on one day at a time. 

We want you to put your best foot forward today, and that’s it. 

We don’t believe in “making up sessions” if you missed it, you missed it.

However, that being said if you feel you need to get the workout simply message one of the coaches and we will get it to you. 

Our philosophy is intensity over volume. Which means its not about how MUCH you do but you are able to get the desired training stimulus and also do what’s best for you.

This program if you did EVERYTHING will be about 45 minutes. 

We encourage our athletes to prioritize what’s best for you based on the time that you have available to train. 

As always we encourage you to reach out to us coaches if you need help prioritizing what your session flow should be.

Do we have incredible programs? 

Yes.

But there are a ton of great gymnastics training programs and coaches out there. 

We believe in training hard, lifting up those around us and surrounding ourselves with like minded people. 

The way we get like minded people is by molding our community into athletes who:

• want to get better
• get extremely fit and improve all your skills
• love a challenge
• want to lift up others
• become the best version of themselves

You will also have a coach with you every step of the way breaking down technical skills, olympic lifts, gymnastics movements, whatever you need help with. 

We have a video library of every exercise if you want a full tutorial on how to do the movements/scale properly. 

We’re here to help you become a better athlete. If that sounds like you, you will be a good fit. 

The nutrition needs of each athlete can vary so much based on:

• goals
• stress
• performance
• and many other outside factors

Although we may provide basic guidelines/examples of how to fuel your body for performance we will not be providing a nutrition.

If you have specific nutrition program needs, check out our nutrition coaching program. 

If you get busy, missing a training day, a week or even a month…

…that’s normal. 

We often encourage our athletes to just focus on one day at a time. 

If you fall off track, those days are gone. Focus on what you can do today.

Also, anytime you are struggling with consistency or if you just are having a hard time training reach out to your coaches. 

We want the best for you, and sometimes that means giving you a little extra support. 

You can join our program anytime! The cost is $39/month.

There is also an option to pay for the year in full to drop your rate to $19/month. 

If you ever need a break from training you can simply cancel anytime before your next billing statement and you will not be charged for for the next month. 

And when you are ready to get back to training we will welcome you with open arms. 

We take pride in being available to help you reach your goals. 

Reach out to:

contact@ksquaredfitness.com

And we will get back to you within 24 hours Monday – Saturday.

If you have any questions about your account and your subscription, email contact@ksquaredfitness.com

Cancellation Policy:

We are confident that you are going to love our training program and coaching. However, if you need to cancel your subscription, email contact@ksquaredfitness.com prior to your next billing date and you will not be billed for the next month.