Build Your Gymnastic Base: Handstands and Roll Variations - Page 7

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

 

Week 7

Day 1

5-10 x 3 tap swing + muscle up (or front uprise)

 

 

10 sets of:

  • 3 chin up
  • 3 left leg raise
  • 3 right leg raise

 

*Try to complete the set without letting go.

 

Day 2

3 sets of:

  • 1:00 ankle stretch
  • 1:00 pike stretch
  • 1:00 pancake stretch

 

Day 3

Press to handstand variations:

  • Bent arm
  • Straight arm
  • Tuck
  • Pike
  • Straddle
  • Hollow Back

 

10-20 L-sit rope climbs

 

Day 4

3 sets of:

  • 10-30s wrist support
  • 5 bridge up and hold 5s
  • 30s each ankle stretch
  • 10 pass through

?

Day 5

Handstand balance ork
Cartwheel or arial work
10 x pull over to front roll to hang

 

5 sets of:

  • 10-15 ring push ups
  • 10-15 supine ring row
  • 5 high box jump

 

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

 

 

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