• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Magnesium Supplements
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

Strength & Conditioning – Roger Harrell: Week 1, Day 4

Looking to improve your gymnastics skills? Look no further - for three weeks Roger Harrell will guide you through how to get better at your gymnastics basics.

Roger Harrell, The Cave, Gymnastics

Written by Roger Harrell Last updated on January 12, 2012

This week is the first of three weeks from gymnastics coach Roger Harrell. Roger is the Co-Founder of The Cave/CrossFit Marin and a former competitive gymnast. Roger is an expert at teaching gymnastics to non-gymnasts, so if you’re thinking of making progress on your gymnastics skills these are perfect workouts for you.

To learn more about Roger, read our feature interview:

Part 1 – Gymnastics for Adults

Part 2 – Gymnastics for Kids

Notes:

Warm up activities are to be performed at a level that is appropriate for you. No warm up movements should be strenuous. Be sure to scale appropriately. 5-15 minutes of stretching following each session is expected.

For a guide to stretching visit Drill and Skills: Stretching.

Week 1 – Day 4

Warm up:

20 Handstand shoulder touches (place feet on a block and pike if needing to scale)

3X

10 Hanging shoulder circles

10 Tuck/Straddle/Pike jumps

10 Push ups

Skill Work:

Press headstand

Press handstand

Workout

“Gymnastics Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Pull up

10 Push up

15 V-ups

Hip Circles and Twist

Press Handstand Press Headstand

Straddle Jump

Roger Harrell, The Cave, Gymnastics

About Roger Harrell

Roger Harrell has over twenty years of gymnastics experience and over fifteen years of coaching experience. He was the captain of the UC Davis gymnastics team for two years and is the Co-Founder of The Cave/CrossFit Marin in Corte Madera, California. Roger has been involved in CrossFit since the early days and is also the gymnastics curriculum writer and core competency expert for the global CrossFit community.

Roger holds a B.S in Chemical Engineering and spent several years working on enormous processing plant projects, ore refinement systems, and chemical weapons disposal facilities. Over the years Roger was able to slowly move over into coaching gymnastics full-time.

Roger is not your normal gymnastics coach, however. Roger came to gymnastics relatively late in life - midway through his teenage years. He is also much taller than your average gymnast. Because of these factors, Roger had to adapt quickly and learn differently than other kids in gymnastics. He has taken these skills and applied them to his practice of teaching gymnastics to adults.

View All Articles

Recommended Articles

shutterstock213268426
Triathlon Training 102: Building Elite Endurance
shutterstock1526936452
12 Weeks of Training for Your First Sprint-Distance Triathlon
shutterstock81556942
Power and Endurance Training for Fire Professionals
ff22
Become a Badass by Training Like a Firefighter

Primary Sidebar

Latest Articles

Regan Grimes Kicks Off 2023 Mr. Olympia Prep With Grueling Back and Biceps Workout

Best Massage Guns for Runners, Back Pain, Under $100, and More (2023)

CrossFit Games Athletes, Powerlifting Champion Among Big Names to Join Gladiator TV Series Reboot 

Best Functional Trainers of 2023 for Small Spaces, With Smith Machines, and More

Latest Reviews

Pure Protein, Jacked Factory, and RXBAR protein bars on a red background

Best Protein Bars for Weight Loss, Muscle Gain, and More (2023)

Best Magnesium Supplements of 2023 for Better Sleep, Leg Cramps, and More

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About