Dave Durante's "Gymnastics Core Virtuosity" Online Video Workouts on Alo Moves

Gymnastics Core Virtuosity

Dave Durante

What you get

  • Free 14 Day Trial
  • iPhone & Android
  • Download For Offline Use

About the Series

This month-long plan is designed to dramatically increase your core strength and control. There will be 3 key take aways with this series. First, is the understanding and creation of body shapes (hollow, arch, and beyond). Second, is the importance of working static holds to truly develop full body competency. And lastly, is to strengthen your core so you are properly conditioned and strong once more advanced gymnastics movements are introduced.

In the world of fitness, gymnastics is the pinnacle of body weight movement and building a strong core sets the necessary foundation. If you want to learn to train like a gymnast, this is where to begin.

This plan consists of 5 different workouts as well as a fitness assessment that will measure your progress during our time together. Each of the five workouts will target and challenge your entire midline: hip flexors, abdominals, obliques, lower back, glutes and hamstrings. This plan is recommended for someone who already has a fitness routine. No equipment is required!

This is the perfect plan to build your core strength and open up your ability to take steps towards higher-level bodyweight and gymnastics movements.

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instructor Instructor profile

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. He has continued to be a part of the sport through his positions on the Athlete Advisory Committee with the United States Olympic Committee as well as the athlete representative for the Men's Technical Committee with USA Gymnastics.

He has also worked as lead global gymnastics expert for Adidas Gymnastics and has been a lead coach with CrossFit Gymnastics since 2013. Along with this, Dave is co-owner of Power Monkey Fitness which is dedicated to bringing gymnastics education, equipment, and events to the fitness world.

When not on the road, he lives in NYC with his wife Sadie where he coaches a regular gymnastics class at CrossFit LIC as well as at Circus Warehouse. Gymnastics is his life passion and his goal is to bring proper gymnastics understanding, technique, and progression to people all over the world.

Total Run Time

Duration
1 hr 49 min
(6 Videos)

Difficulty

Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate

Intensity

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Intensity 3
Difficulty & Intensity Guide

body parts

equipment

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone Access

More About This Plan

body parts

equipment

Classes

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    This is a preview of Dave's "Core 1" workout.
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    These five fit tests are for you to gauge your midline strength before you begin this series and then to measure your progress at the end of our month together.
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    This plan contains the critical pieces of becoming a good gymnast, and we will tackle three main points:
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    Day 1: Core 1 (15:09)

    Welcome to your first workout! Today’s lesson is all about gaining an understanding of the hollow position
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    Today is a rest day!
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    Day 3: Core 2 (15:34)

    Welcome back! Today’s core series will be a bit more intense with some new exercises you may not have done before.
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    Today is a rest day!
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    Day 5: Core 3 (19:08)

    Today's workout consists of a combination of several core exercises that will not only engage your abs and hip flexors, but also targets your obliques, lower back, glutes a...
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    Today is a rest day!
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    Today is a rest day!
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    Day 8: Core 4 (21:51)

    Welcome to Week 2! Awesome job so far! Today we'll hit some tabatas.
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    Today is a rest day!
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    Day 10: Core 5 (21:19)

    This set of exercises incorporates more dynamic movements and will work your entire midline including your hamstrings, glutes and lower back in some fun new ways!
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    Today is a rest day!
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    Day 12: Core 1 (15:09)

    This is our first time revisiting a workout! How does your body feel doing these exercises again?
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    Today is a rest day!
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    Today is a rest day!
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    Day 15: Core 2 (15:34)

    Our programming changes starting today! You will now tackle FOUR workouts a week instead of three. It's our second time going through this workout, so let's get into it!
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    Today is a rest day!
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    Day 17: Core 3 (19:08)

    Remember this workout from Day 3? It's an all-encompassing core workout, so get ready for your body to be fired up and firing off!
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    Today is a rest day!
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    Day 19: Core 4 (21:51)

    Tabata time! Remember that these exercises are fun and challenging at the same time, so scale appropriately and take your time
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    Today is a rest day!
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    Day 21: Core 5 (21:19)

    Let's finish week 3 strong! Remember: technique then intensity. Form is always first!
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    Today is a rest day!
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    Day 23: Core 1 (15:09)

    Week 4! You've done an incredible job up to this point! Let's keep it going and get your core and hip flexors firing!
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    Today is a rest day!
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    Day 25: Core 2 (15:34)

    Reflect on how these movements felt during your first week. Are you now able to do them with fewer modifications and keep proper form? Celebrate the seemingly small victori...
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    Today is a rest day!
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    Day 27: Core 3 (19:08)

    Our last workout this week! As we go through today's workout, remember to breathe, focus on keeping the position, and go to your happy place!
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    Today is a rest day!
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    Day 29: Core 4 (21:51)

    Tabata time! We have only two workouts left so give this all you've got!
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    Today is a rest day!
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    Day 31: Core 5 (21:19)

    You've done it! Excellent work! I am so proud of you for sticking with this plan and always giving it all you got, even though it was challenging and you may have struggled!

See what people are saying about Dave Durante’s plans

Emel M
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Dave’s Core Plan has totally changed my practice. It’s a very effective plan ...

Dave’s Core Plan has totally changed my practice. It’s a very effective plan to follow day by day for the rest of my life. I am at Day 21 and my yoga practice, running, and general posture has developed a lot thanks to this series. It's a must have.

John K
Page 1 Copy 3 Created with Sketch. John K

I love Coach Durante's way of instructing. He's encouraging and offers differ...

I love Coach Durante's way of instructing. He's encouraging and offers different "scaling" options suitable for everyone. The program is well thought-out and I’m feeling stronger day by day. Looking forward to future programs. Thank you for this

Andrew A
Page 1 Copy 3 Created with Sketch. Andrew A

As someone who is pretty much desk-bound the majority of the day, I've been r...

As someone who is pretty much desk-bound the majority of the day, I've been really struggling to firm up my core and get some midline stability. After the first week I was moving up to the more difficult versions and my abs have never felt better. This plan has carried into other areas of my life: I feel comfortable at work with less back issues, my other workouts including Olympic lifts have improved and I generally feel like I'm walking taller. The way Dave talks you through the exercises – what to move, how to feel – has been a real benefit and improved my body awareness fantastically. My toes are now pointed, head neutral, and the movements are becoming more and more natural.