Build Your Gymnastic Base: Handstands and Roll Variations - Page 8

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

 

Week 8

Day 1

3 sets of:

  • 10 low casts
  • 10 tap swings on bar

 

 

5 sets of:

  • 2 chin up to pull over
  • 3 quick kip (bar muscle up)

 

Day 2

3 Sets of:

  • 5 skin the cat
  • 30s dip stretch
  • 30s pike strech
  • wrist and ankle rolls 10s

 

Day 3

Roll Variations:

  • forward roll
  • back roll
  • handstand forward roll
  • back extension roll

 

5 Sets of:

  • 5-10 wide grip behind-the-neck pull up
  • 20 V up
  • 30 superman

 

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 pancake

 

Day 5

Press to handstand variations

  • bent arm
  • straight arm

 

Tuck, pike, straddle, hollow back

 

20 strict muscle up

 

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

 

 

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