Build Your Gymnastic Base: Handstands and Roll Variations

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

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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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