Build Your Gymnastic Base: Handstands and Roll Variations

Chris Lofland


North Richland Hills, Texas, United States


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.



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