Build Your Gymnastic Base: Handstands and Roll Variations - Page 5

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

 

Week 5

Day 1

Handstand Walk Complex, 15 minutes:

  • Forward steps x3-5
  • Sideways steps x3-5
  • Backward steps x3-5
  • Sideways steps x3-5
  • Repeat

 

 

Day 2

3 Sets of:

  • Skin the cat x3
  • 30seconds per Leg - Hip/Quad Stretch
  • 30s pike stretch

 

Day 3

10-20 minutes:

  • Ring support ro Forward Roll to Chin Hang x10
  • Back Lever Work

 

3 sets of:

  • 5 L-Sit press to Straddle L-Sit
  • 10 Wide Grip Behind Neck Pull Up
  • 20 Superman Rock

 

Day 4

3 Sets of:

  • 5-10 Wrist Push Up
  • 5 Grip Complex
  • 1:00 Middle Split

 

Day 5

Roll Variations:

  • Forward Roll
  • Back Roll
  • Handstand F. Roll
  • Back Extension Roll

 

5 Sets of:

  • 10 Elevated Feet Ring Push Up
  • 10 Supine Ring Row
  • 10 Box Jump Over + Stick

 

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

 

 

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