Build Your Gymnastic Base: Handstands and Roll Variations - Page 3

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

 

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.

 

 

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