Build Your Gymnastic Base: Handstands and Roll Variations

Chris Lofland

Coach

North Richland Hills, Texas, United States

Gymnastics

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Week 10

Day 1

3 sets of:

  • 3 low cast to undershoot + dismount
  • 3 pull over

 

 

3 sets of:

  • 5 banded planche slow
  • 5-10 ice cream makers

 

100 hollow rocks

 

Day 2

4 Sets of:

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

 

Day 3

10 X 3 tap swing + pull over on rings, use band if needed

 

10-20 push up + press to headstand + HSPU

 

Day 4

3 sets of:

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

 

Day 5

Press to Handstand variations:

  • Bent arm
  • Straight arm
  • Tuck, pike, straddle, hollow back

 

3 X max distance handstand walk

 

3 sets of:

  • 5-10 strict muscle ups
  • full recovery

 

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

 

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