Hiya. I've recently started training gymnastics and I quite soon realized I might need help constructing a routine. What I've been doing goes as follows:
Warmup:
Front, left and right side plank - 60 seconds each
60 second superman hold
Some pushups and squats, depending on how strong I'm feeling.
Workout:
10 x 6 second tuck planche holds
10 x 6 second advanced tuck front lever holds
4 x 15 second half lay back lever hold(I can do a full back lever with a pullup bar, but I'm using my own jury-rigged rings, so that places a certain handicap here.)
4 x max negative tigerbends, 5 sec eccentric.
4 x 15 sec L-seat hold
4 x max hs pushups
Afterwards I usually practice my handstands kicking away from a wall.
As for my goals:
Long term:
10-second planche
30-second front lever
30-second V-seat
30 second back lever
10 perfect handstand pushups
30 second free handstand.
I'm getting proper rings in a week or two, so prety much anything goes.
Oh, and I'm doing this routine Mon/Wed/Fri. I'll switch the tigerbends for ring dips as soon as I receive the rings I've ordered, my current contraption is just a loop of nylon rope. On Tue/Thurs I usually go jogging or to sprint training with Pistols. However, since winter is coming, I'll probably be jogging more than sprinting.