Dave Durante's "Gymnastics Strength Virtuosity" Online Video Workouts on Cody

Gymnastics Strength Virtuosity

Part of the Art of Gymnastics Bundle
$39.99
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What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coach

Dave Durante is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as an alternate. After retiring from competition, Dave helped coach his alma mater, Stanford University, to an NCAA Team Title in 2009. ...

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Diff beginner 30Beginner and Intermediate
Stopwatch 303 hr 37 min
Playbtn 307 videos

This 30-day plan is the best way to begin your gymnastics training. You will learn to harness your body's strength with positional strength and movements targeted for a beginner gymnast.

It contains five workouts that incorporate body-weight strength training on apparatus or by using equipment like boxes, paralletes and dumbbells. Over one month you will utilize the core control skills learned in my Core Virtuosity series and incorporate them into challenging upper-body exercises to further improve your control, form and body awareness.

The movements we cover in this plan are not meant to be done for speed, rather they are slow and controlled so you can learn how to manipulate your body like a gymnast. To truly master gymnastics skills, static holds and controlled movement are the next building block off of the creation of body shapes learned in the Core Virtuosity Program. Along with the five videos, I’ve also included an Assessment Test, which contains five different exercises to gauge your progress as you go through this series.

Lastly, is the addition of a supplemental shoulder prehab video sequence that I used on a daily basis when I was a competitive gymnast and I still use today! I would recommend everyone incorporating this sequence into their daily training as a way to build strength and stability around the shoulder joint.

Workouts

  • Movegrid
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    15:06
    Diff beginner 20Beginner and Intermediate
    This is a preview of Dave's Strength 1 workout.
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    2:48

    How To

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    Welcome! I’m so glad you’ve joined me! Here’s what’s in store for the next month:
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    9:16

    Bonus Theraband Sequence

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    This bonus video will take you through various Theraband exercises that promote shoulder health, mobility, and range of motion.
  • Movegrid
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    8:18

    Strength Fitness Assessment

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    These five fit tests are for you to gauge your strength before you begin this Strength series and then to measure your progress at the end of our month together.
  • Movegrid
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    35:01

    Day 1: Strength 1

    Diff beginner 20Beginner and Intermediate
    Welcome to Day 1! Today we’ll start with a warm up then we will work through three different couplet exercises.
  • Movegrid
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    0:59

    Day 2: Rest Day

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    Today is a rest day!
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    36:48

    Day 3: Strength 2

    Diff beginner 20Beginner and Intermediate
    We will introduce some new movements today, so do your best and have fun!
  • Movegrid
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    0:59

    Day 4: Rest Day

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    Today is a rest day!
  • Movegrid
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    43:33

    Day 5: Strength 3

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    Today’s exercises will be shoulder-focused and we’ll work on the wall in some handstands. One helpful tool that can significantly improve your form is to take photos or vid...
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    0:59

    Day 6: Rest Day

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    Today is a rest day!
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    0:59

    Day 7: Rest Day

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    Today is a rest day!
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    38:22

    Day 8: Strength 4

    Diff beginner 20Beginner and Intermediate
    Welcome to week 2! Keep form and control in the front of your mind as you go through these workouts and be sure to use the modification that best suits your current capabil...
  • Movegrid
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    0:59

    Day 9: Rest Day

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    Today is a rest day!
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    41:58

    Day 10: Strength 5

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    The exercises today are an excellent way to build upper body strength to eventually get ready for more advanced movements like planche and malteses. Let's get to it!
  • Movegrid
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    0:59

    Day 11: Rest Day

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    Today is a rest day!
  • Movegrid
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    35:01

    Day 12: Strength 1

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    Almost done with week 2! Great work! Remember to give yourself enough rest between exercises so you can start each set fresh!
  • Movegrid
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    0:59

    Day 13: Rest Day

    Diff beginner 20Beginner and Intermediate
    Today is a rest day!
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    0:59

    Day 14: Rest Day

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    Today is a rest day!
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    36:48

    Day 15: Strength 2

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    We’re half way through this series! Remember to respect and take pride in the process. Be patient with yourself and allow these movements to sink in.
  • Movegrid
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    0:59

    Day 16: Rest Day

    Diff beginner 20Beginner and Intermediate
    Today is a rest day!
  • Movegrid
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    43:33

    Day 17: Strength 3

    Diff beginner 20Beginner and Intermediate
    Great job so far this week! Try to keep a pace that works for you. Be conscious of your range of motion rather than how quickly you finish the movements.
  • Movegrid
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    0:59

    Day 18: Rest Day

    Diff beginner 20Beginner and Intermediate
    Today is a rest day!
  • Movegrid
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    38:22

    Day 19: Strength 4

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    Half way through week 3! Way to go! Ensure your movements are controlled and as perfect as you can make them – don’t concern yourself with time, reps, or keeping up with me!
  • Movegrid
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    0:59

    Day 20: Rest Day

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    Today is a rest day!
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    41:58

    Day 21: Strength 5

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    How are you feeling after three weeks in this series? How has your strength improved and your body reacted to the exercises? You are doing a phenomenal job – keep it up!
  • Movegrid
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    0:59

    Day 22: Rest Day

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    Today is a rest day!
  • Movegrid
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    35:01

    Day 23: Strength 1

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    Today is our last time revisiting Strength 1, so give it all you've got!
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    0:59

    Day 24: Rest Day

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    Today is a rest day!
  • Movegrid
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    36:48

    Day 25: Strength 2

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    Back to Strength 2 with lots of support exercises and lockouts! How much stronger do you feel in each of the triplets? Awesome work!
  • Movegrid
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    0:59

    Day 26: Rest Day

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    Today is a rest day!
  • Movegrid
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    43:33

    Day 27: Strength 3

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    Remember it’s okay to be winded! These workouts are by no means easy. Catch your breath between sets and get back to it! Nice work!
  • Movegrid
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    0:59

    Day 28: Rest Day

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    Today is a rest day!
  • Movegrid
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    38:22

    Day 29: Strength 4

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    We are in the home stretch with only two workouts left! Give it all you’ve got today!
  • Movegrid
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    0:59

    Day 30: Rest Day

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    Today is a rest day!
  • Movegrid
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    41:58

    Day 31: Strength 5

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    Way to go! You’ve completed the series! I am incredibly proud of your hard work and determination. This program is NOT easy and you stuck with it!

Frequently Asked Questions

How does this plan work?
A plan is a set of video-based classes. It’s 100% online, so you can watch the videos on Macs, PCs, iPhones, iPads, Android, and TVs: any device with an internet connection! Even more, use our mobile apps to download videos for offline access.
How many times will I be charged?
Just one time for any paid plan or bundle. We won't charge you monthly. It's a one-time, upfront fee, and that's it.
How long do I have access?
You have lifetime access to the plan. In other words, it never expires. Months, even years from now you can re-use the plan without paying again.
How does the refund policy work?
If you're unhappy for any reason, email us within 30 days of purchasing on the web, and we will give you a full refund. No strings attached.
Can I download workouts for offline access?
You can download entire plans or individual videos to your phone or tablet using our iOS and Android apps. Once you complete your download no internet connection is needed! Learn how to download for offline access here.
If I have questions while using the plan, can I get help?
Yes! We're happy to help with any questions you have on our plans. Just shoot an email to [email protected] and someone from our team will be in touch shortly!

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$39.99
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