Build Your Gymnastic Base: Handstands and Roll Variations
Week 1
Day 1
5 sets for quality:
- Chin up pull over x3
- Hollow body ring push up x10
- High box jump x10
Day 2
3 sets of:
- Bridge up and hold for 3 seconds x5
- 30seconds left split
- 30s right split
- 30s pancake
Day 3
Roll variations, 10-20 minutes:
- Forward roll
- Back roll
- Handstand forward roll
- Back extension roll
Day 4
3 sets of:
- Skin the cat x3
- 30s each leg – hip/quad stretch
- 30s pike stretch
Day 5
Lever variations, 10-20 minutes:
- Front lever
- Back lever
- Planche work
5 sets for quality:
- Strict muscle ups x2-5
- Right leg raises x5
- Left leg raises x5
Click on the number below that corresponds to the week of training you’re in.
Week 2
Day 1
3-5 Sets of tap swings on rings x10
5 Sets for quality:
- Strict chin up x5-10
- Hollow body ring push up x10
- Candlestick negatives x5
Day 2
3 Sets of:
- 3-10seconds wrist support
- 30s left split
- 30s right split
- 30s pancake
Day 3
Press to handstand variations
- Bent arm
- Straight arm
- Tuck, pike, straddle, hollow back
5 Sets for quality
- Handstand push up x5-10
- V-ups x20
- Candlestick roll to jump x10
Day 4
3 Sets of:
- Skin the cat x3
- 30s ankle stretch
- Roll to pancake x6
Day 5
Lever variations, 10-20 minutes practice:
- Front lever
- Back lever
- Planche work
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
Handstand balance work, 10-20 minutes
5 Sets for quality:
- Chin up pull over x3
- Feet-elevated ring push up x10
- High box jump x10
Day 2
3 Sets of:
- 10-20seconds dip stretch
- 30s left split
- 30s right split
- 30s pancake
Day 3
Roll variations:
- Forward roll
- Back roll
- Handstand forward roll
- Back extension roll
5 Sets for quality
- Ice cream maker x5
- Superman rocks x20
- Knee-down lunge to handstand x10/leg
Day 4
3 sets of:
- Skin the cat x3
- 30s each leg – hip/quad stretch
- 30s pike stretch
Day 5
10-20 minutes:
- Headstand work
- Assisted single-arm handstand work
5 Sets for quality:
- Strict muscle ups x2-5
- L-hang toes to bar x5-10
- Lunge to cartwheel x5/leg
Click on the number below that corresponds to the week of training you’re in.
Week 4
Day 1
10-20 minutes of:
- Elbow lever skill work
- Planche variations – tuck, straddle, banded
5 Sets for quality
- Wide grip behind-the-head pull up x10
- Weighted dips x6
- Candle stick pulls x5
Day 2
3 Sets of:
- 5-10seconds wrist support
- Grip complex x5
- 30s middle split
Day 3
Press to handstand variations, 10-20 minutes:
- Bent arm
- Straight arm
- tuck, pike, straddle, hollow back
5 Sets for quality:
- 1 leg raise + 1 strict pull up x5
- Strict handstand push up x10
Day 4
3 Sets of:
- Bridge up and hold for 3s x 5
- 30s left split
- 30s right split
- 30s pancake
Day 5
Lever variations, 10-20 minutes:
5 Sets for quality:
- Wall climb x3
- Legless piked rope climb
- High box jump x3
Click on the number below that corresponds to the week of training you’re in.
Week 5
Day 1
Handstand Walk Complex, 15 minutes:
- Forward steps x3-5
- Sideways steps x3-5
- Backward steps x3-5
- Sideways steps x3-5
- Repeat
Day 2
3 Sets of:
- Skin the cat x3
- 30seconds per Leg – Hip/Quad Stretch
- 30s pike stretch
Day 3
10-20 minutes:
- Ring support ro Forward Roll to Chin Hang x10
- Back Lever Work
3 sets of:
- 5 L-Sit press to Straddle L-Sit
- 10 Wide Grip Behind Neck Pull Up
- 20 Superman Rock
Day 4
3 Sets of:
- 5-10 Wrist Push Up
- 5 Grip Complex
- 1:00 Middle Split
Day 5
Roll Variations:
- Forward Roll
- Back Roll
- Handstand F. Roll
- Back Extension Roll
5 Sets of:
- 10 Elevated Feet Ring Push Up
- 10 Supine Ring Row
- 10 Box Jump Over + Stick
Click on the number below that corresponds to the week of training you’re in.
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:
Presses:
- Tuck, straddle, pike
- Headstand push up to handstand
2 sets of:
Click on the number below that corresponds to the week of training you’re in.
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.
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
Tuck, pike, straddle, hollow back
20 strict muscle up
Click on the number below that corresponds to the week of training you’re in.
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.
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.
Week 11
Day 1
Work on cast to back hip circle. If you can do that, follow through with undershoot + dismount.
5 sets of:
- 5 wall climb
- 2 legless piked rope climb
Day 2
3 sets of:
- Skin the cat x 3
- 30s ankle stretch
- Roll to pancake x 6
Day 3
Work on swing to pull over on rings
5 sets of:
- 10 elevated feet push up
- 10 chin up in L hang
Day 4
3 sets of:
- 5 bridge up and hold 3s
- 1:00 left leg split
- 1:00 right leg split
Day 5
Roll variations:
- forward roll
- back roll
- handstand forward roll
- back extension roll
3 sets of:
- 10 parallette handstand push up
- 10 parallette shoot through
- 30s parallette L- or V-sit
?
Click on the number below that corresponds to the week of training you’re in.
Week 12
Day 1
Forward and backward roll work on rings
3 sets of:
- 5-10 muscle up
- 10 high box jump
Day 2
3 sets of:
- 5 wrist push up
- 5 grip complex
- 3 skin the cat and hold 3s
Day 3
Back hip circle + undershoot + dismount work
100 hollow rocks
100 superman rocks
Day 4
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle split
Day 5
1. Put 5-10 skills together into a routine (complex)
2. Practice it.