Build Your Gymnastic Base: Handstands and Roll Variations - Page 9

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

 

Week 9

Day 1

3 sets of:

  • 5-10 tap swings on rings
  • 1-3 chin up pull over on bar

 

 

3 sets of:

  • 5-10 parallette handstand push up
  • 25 V up
  • 20 jumping lunges

 

Day 2

10 x grip complex

 

3 Sets of:

  • 10-15s wrist support
  • 5-10 ankle stretch
  • 10 bridge up

 

Day 3

10 x 1 pull over/back roll on rings
*Use a band if necessary

 

5 sets of:

  • 10-20ft handstand walk forward
  • 10 leg raise piked
  • 20 superman rock

 

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle split

 

Day 5

Roll variations:

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

 

3 sets of:

  • 10-15 feet elevated push up
  • 10-15 supine ring row
  • 10 candlestick to jump

 

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

 

 

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