Build Your Gymnastic Base: Handstands and Roll Variations

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

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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

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

 

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