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There are five gymnastics conditioning workouts included in this book. Topics include endurance, core, upper body strength for uneven bars, leg strength, and more! There are very specific instructions along with an illustraion for each exercise. For best results alternate these workouts. The shoulder exercises are for cast handstand, the hip flexor exercises such as the step over exercises are for straddle jumps, the wood chop and other oblique exercises performed with straight arms are for twisting, the exercises performed with the ball help with handstands, including cast handstand, the leg exercises are for the push of the round off and back handspring, the running exercises are for vaulting and tumbling.