Build Your Gymnastic Base: Handstands and Roll Variations

Chris Lofland

Coach

Gymnastics

Week 1

Day 1

5 sets for quality:

  • Chin up pull over x3
  • Hollow body ring push up x10
  • High box jump x10

 

Day 2

3 sets of:

  • Bridge up and hold for 3 seconds x5
  • 30seconds left split
  • 30s right split
  • 30s pancake

 

 

Day 3

Roll variations, 10-20 minutes:

  • Forward roll
  • Back roll
  • Handstand forward roll
  • Back extension roll

 

Day 4

3 sets of:

  • Skin the cat x3
  • 30s each leg - hip/quad stretch
  • 30s pike stretch

 

 

Day 5

Lever variations, 10-20 minutes:

  • Front lever
  • Back lever
  • Planche work

 

 

5 sets for quality:

  • Strict muscle ups x2-5
  • Right leg raises x5
  • Left leg raises x5

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 2

Day 1

3-5 Sets of tap swings on rings x10

 

5 Sets for quality:

  • Strict chin up x5-10
  • Hollow body ring push up x10
  • Candlestick negatives x5

 

Day 2

3 Sets of:

  • 3-10seconds wrist support
  • 30s left split
  • 30s right split
  • 30s pancake

 

Day 3

Press to handstand variations

  • Bent arm
  • Straight arm
  • Tuck, pike, straddle, hollow back

 

 

5 Sets for quality

  • Handstand push up x5-10
  • V-ups x20
  • Candlestick roll to jump x10

 

Day 4

3 Sets of:

  • Skin the cat x3
  • 30s ankle stretch
  • Roll to pancake x6

 

Day 5

Lever variations, 10-20 minutes practice:

  • Front lever
  • Back lever
  • Planche work

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 3

Day 1

Handstand balance work, 10-20 minutes

 

5 Sets for quality:

  • Chin up pull over x3
  • Feet-elevated ring push up x10
  • High box jump x10

 

Day 2

3 Sets of:

  • 10-20seconds dip stretch
  • 30s left split
  • 30s right split
  • 30s pancake

 

Day 3

Roll variations:

  • Forward roll
  • Back roll
  • Handstand forward roll
  • Back extension roll

 

5 Sets for quality

  • Ice cream maker x5
  • Superman rocks x20
  • Knee-down lunge to handstand x10/leg

 

Day 4

3 sets of:

  • Skin the cat x3
  • 30s each leg - hip/quad stretch
  • 30s pike stretch

 

Day 5

10-20 minutes:

  • Headstand work
  • Assisted single-arm handstand work

 

5 Sets for quality:

  • Strict muscle ups x2-5
  • L-hang toes to bar x5-10
  • Lunge to cartwheel x5/leg

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 4

Day 1

10-20 minutes of:

  • Elbow lever skill work
  • Planche variations - tuck, straddle, banded

 

5 Sets for quality

  • Wide grip behind-the-head pull up x10
  • Weighted dips x6
  • Candle stick pulls x5

 

Day 2

3 Sets of:

  • 5-10seconds wrist support
  • Grip complex x5
  • 30s middle split

 

Day 3

Press to handstand variations, 10-20 minutes:

  • Bent arm
  • Straight arm
  • tuck, pike, straddle, hollow back

 

5 Sets for quality:

  • 1 leg raise + 1 strict pull up x5
  • Strict handstand push up x10

 

Day 4

3 Sets of:

  • Bridge up and hold for 3s x 5
  • 30s left split
  • 30s right split
  • 30s pancake

 

 

Day 5

Lever variations, 10-20 minutes:

  • Front lever
  • Back lever

 

5 Sets for quality:

  • Wall climb x3
  • Legless piked rope climb
  • High box jump x3

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 5

Day 1

Handstand Walk Complex, 15 minutes:

  • Forward steps x3-5
  • Sideways steps x3-5
  • Backward steps x3-5
  • Sideways steps x3-5
  • Repeat

 

Day 2

3 Sets of:

  • Skin the cat x3
  • 30seconds per Leg - Hip/Quad Stretch
  • 30s pike stretch

 

Day 3

10-20 minutes:

  • Ring support ro Forward Roll to Chin Hang x10
  • Back Lever Work

 

3 sets of:

  • 5 L-Sit press to Straddle L-Sit
  • 10 Wide Grip Behind Neck Pull Up
  • 20 Superman Rock

 

Day 4

3 Sets of:

  • 5-10 Wrist Push Up
  • 5 Grip Complex
  • 1:00 Middle Split

 

Day 5

Roll Variations:

  • Forward Roll
  • Back Roll
  • Handstand F. Roll
  • Back Extension Roll

 

5 Sets of:

  • 10 Elevated Feet Ring Push Up
  • 10 Supine Ring Row
  • 10 Box Jump Over + Stick

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 6

Day 1

10 x 1 chin up pull over + front roll to hang

 

5 sets of:

  • 30s chin hang
  • 30s L-hang
  • 30s handstand - free standing if possible

 

Day 2

3 sets of:

  • 10-20s dip stretch
  • 30s left split
  • 30s right split
  • 30s pancake

 

 

Day 3

Roll variations:

  • Forward roll
  • Back roll
  • Handstand fprward roll
  • Back extension roll

 

5 sets of 30-45s each:

  • Front plank
  • Side plank - left
  • Side plank - right
  • Reverse plank

*All planks on hands - not elbows

 

Day 4

Skin the cat x 3
30s each leg - hip/quad stretch
30s pike stretch

 

Day 5

Headstand variations:

  • Tripod, tucked, straight

Presses:

  • Tuck, straddle, pike
  • Headstand push up to handstand

 

2 sets of:

  • 10 muscle up
  • 50 V ups

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 7

Day 1

5-10 x 3 tap swing + muscle up (or front uprise)

 

10 sets of:

  • 3 chin up
  • 3 left leg raise
  • 3 right leg raise

 

*Try to complete the set without letting go.

 

Day 2

3 sets of:

  • 1:00 ankle stretch
  • 1:00 pike stretch
  • 1:00 pancake stretch

 

Day 3

Press to handstand variations:

  • Bent arm
  • Straight arm
  • Tuck
  • Pike
  • Straddle
  • Hollow Back

 

10-20 L-sit rope climbs

 

Day 4

3 sets of:

  • 10-30s wrist support
  • 5 bridge up and hold 5s
  • 30s each ankle stretch
  • 10 pass through

?

Day 5

Handstand balance ork
Cartwheel or arial work
10 x pull over to front roll to hang

 

5 sets of:

  • 10-15 ring push ups
  • 10-15 supine ring row
  • 5 high box jump

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 8

Day 1

3 sets of:

  • 10 low casts
  • 10 tap swings on bar

 

5 sets of:

  • 2 chin up to pull over
  • 3 quick kip (bar muscle up)

 

Day 2

3 Sets of:

  • 5 skin the cat
  • 30s dip stretch
  • 30s pike strech
  • wrist and ankle rolls 10s

 

Day 3

Roll Variations:

  • forward roll
  • back roll
  • handstand forward roll
  • back extension roll

 

5 Sets of:

  • 5-10 wide grip behind-the-neck pull up
  • 20 V up
  • 30 superman

 

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 pancake

 

Day 5

Press to handstand variations

  • bent arm
  • straight arm

 

Tuck, pike, straddle, hollow back

 

20 strict muscle up

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 9

Day 1

3 sets of:

  • 5-10 tap swings on rings
  • 1-3 chin up pull over on bar

 

3 sets of:

  • 5-10 parallette handstand push up
  • 25 V up
  • 20 jumping lunges

 

Day 2

10 x grip complex

 

3 Sets of:

  • 10-15s wrist support
  • 5-10 ankle stretch
  • 10 bridge up

 

Day 3

10 x 1 pull over/back roll on rings
*Use a band if necessary

 

5 sets of:

  • 10-20ft handstand walk forward
  • 10 leg raise piked
  • 20 superman rock

 

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle split

 

Day 5

Roll variations:

  • forward roll
  • back roll
  • handstand forward roll
  • back extension roll

 

3 sets of:

  • 10-15 feet elevated push up
  • 10-15 supine ring row
  • 10 candlestick to jump

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 10

Day 1

3 sets of:

  • 3 low cast to undershoot + dismount
  • 3 pull over

 

3 sets of:

  • 5 banded planche slow
  • 5-10 ice cream makers

 

100 hollow rocks

 

Day 2

4 Sets of:

  • 10-20s dip stretch
  • 30s left split
  • 30s right split
  • 30s pancake

 

Day 3

10 X 3 tap swing + pull over on rings, use band if needed

 

10-20 push up + press to headstand + HSPU

 

Day 4

3 sets of:

  • Skin the cat x 3
  • 30s each leg - hip/quad stretch
  • 30s pike stretch

 

Day 5

Press to Handstand variations:

  • Bent arm
  • Straight arm
  • Tuck, pike, straddle, hollow back

 

3 X max distance handstand walk

 

3 sets of:

  • 5-10 strict muscle ups
  • full recovery

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 11

Day 1

Work on cast to back hip circle. If you can do that, follow through with undershoot + dismount.

 

5 sets of:

  • 5 wall climb
  • 2 legless piked rope climb

 

Day 2

3 sets of:

  • Skin the cat x 3
  • 30s ankle stretch
  • Roll to pancake x 6

 

Day 3

Work on swing to pull over on rings

 

5 sets of:

  • 10 elevated feet push up
  • 10 chin up in L hang

 

Day 4

3 sets of:

  • 5 bridge up and hold 3s
  • 1:00 left leg split
  • 1:00 right leg split

 

Day 5

Roll variations:

  • forward roll
  • back roll
  • handstand forward roll
  • back extension roll

 

3 sets of:

  • 10 parallette handstand push up
  • 10 parallette shoot through
  • 30s parallette L- or V-sit

?

Click on the number below that corresponds to the week of training you're in.

 

 

Week 12

Day 1

Forward and backward roll work on rings

 

3 sets of:

  • 5-10 muscle up
  • 10 high box jump

 

Day 2

3 sets of:

  • 5 wrist push up
  • 5 grip complex
  • 3 skin the cat and hold 3s

 

Day 3

Back hip circle + undershoot + dismount work

 

100 hollow rocks
100 superman rocks

 

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle split

 

Day 5

1. Put 5-10 skills together into a routine (complex)

2. Practice it.

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