Try this
Saturday workout plan:
Landings and Trampoline
1. *Landings:*
10 x Stick landings (from height)
10 x Forward rolls
10 x Backward rolls
5 x Cartwheel into stick landing (each side)
2. *Trampoline:*
10 x Tuck jumps
10 x Pike jumps
10 x Straddle jumps
10 x Half-turn jumps
Hip Flexors
*Seated in Straddle:*
1. 10 x left leg + 10s hold
2. 10 x right leg + 10s hold
3. 10 x both legs + 10s hold
4. 10 x both legs in pike sit + 10s hold
*Elbow Plank:*
1. 10 x left leg kicks + 10s hold
2. 10 x right leg kicks + 10s hold
*Back Support (Elbows):*
1. 10 x left leg kicks + 10s hold
2. 10 x right leg kicks + 10s hold
*Standing (with one hand on wall/pommel):*
1. 10 x kicks forwards, sideways, and backwards + 10s hold (repeat for both legs)
Handstand 2
*30s each exercise with 30s rest between:*
1. Back to wall
2. Front to wall
3. 1 arm (15s each arm)
4. Inclined plank
Pommel
1. *Mounted Exercises:*
10 x circles (both directions)
10 x flairs (both directions)
10 x Russians (both directions)
10 x scissors
2. *Strength Drills:*
5 x handstand push-ups
10 x dips
15s handstand hold
Lines & Strength
1. *Drills:*
10 x straight body handstand walks (10 steps each)
10 x tuck jumps
10 x cartwheels (each side)
5 x back walkovers
5 x front walkovers
2. *Strength:*
*Paralettes or Floor Exercises:*
2 x 10s half lever
2 x 10s straddle lever
2 x 10s Russian lever
2 x 10s tuck top planche
2 x 10s straddle stoop
*Press-ups:*
10 x press-ups
10 x wide arm press-ups
10 x pike handstand dips
10 x planche leans (from pike handstand)
5 x straddle press to handstand
10 x lift toward manna