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

Gymnastics Strength Virtuosity

Dave Durante

What you get

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

About the series

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.

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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

3 hr 37 min
(10 Videos)

Difficulty

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Advanced

Intensity

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Intensity 3
Difficulty & Intensity Guide

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone Access

Classes

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    This is a preview of Dave's Strength 1 workout.
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    How To (2:48)

    Welcome! I’m so glad you’ve joined me! Here’s what’s in store for the next month:
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    This bonus video will take you through various Theraband exercises that promote shoulder health, mobility, and range of motion.
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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.
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    Welcome to Day 1! Today we’ll start with a warm up then we will work through three different couplet exercises.
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    Today is a rest day!
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    We will introduce some new movements today, so do your best and have fun!
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    Today is a rest day!
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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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    Today is a rest day!
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    Today is a rest day!
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    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...
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    Today is a rest day!
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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!
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    Today is a rest day!
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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!
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    Today is a rest day!
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    Today is a rest day!
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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.
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    Today is a rest day!
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    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.
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    Today is a rest day!
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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!
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    Today is a rest day!
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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!
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    Today is a rest day!
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    Today is our last time revisiting Strength 1, so give it all you've got!
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    Today is a rest day!
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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!
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    Today is a rest day!
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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!
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    Today is a rest day!
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    We are in the home stretch with only two workouts left! Give it all you’ve got today!
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    Today is a rest day!
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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!