Build Your Gymnastic Base: Handstands and Roll Variations - Page 6

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

 

Week 6

Day 1

10 x 1 chin up pull over + front roll to hang

 

 

5 sets of:

  • 30s chin hang
  • 30s L-hang
  • 30s handstand - free standing if possible

 

Day 2

3 sets of:

  • 10-20s dip stretch
  • 30s left split
  • 30s right split
  • 30s pancake

 

 

Day 3

Roll variations:

  • Forward roll
  • Back roll
  • Handstand fprward roll
  • Back extension roll

 

5 sets of 30-45s each:

  • Front plank
  • Side plank - left
  • Side plank - right
  • Reverse plank

*All planks on hands - not elbows

 

Day 4

Skin the cat x 3
30s each leg - hip/quad stretch
30s pike stretch

 

Day 5

Headstand variations:

  • Tripod, tucked, straight

Presses:

  • Tuck, straddle, pike
  • Headstand push up to handstand

 

2 sets of:

  • 10 muscle up
  • 50 V ups

 

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

 

 

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