Build Your Gymnastic Base: Handstands and Roll Variations - Page 4

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

 

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.

 

 

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