Mobility
Wrists and Forearm Sequence
Double Wrist Circles Clockwise anti Clockwise
Staggered Wrist Rack Back and Forth
Wrist Pushups
Wrist Pull/Press (Straight arm)
Prone Hollow side 2 side Finger Pushups
S1. Banded Lats
S2. Thoracic Opener
Foam Roller T-Spine
T Spine Arch 2 Hollows
Glute Bridges
Bar Passive Hang
Bar Partner Arch Stretch
Hollow and Arch Position
Hollow Holds
Arch Holds
Alligator Rolls
Tension Swings
Bar Grip
Bar Kip Swing (Tension Swing) stay connected from Fingers 2 Toes
Squeeze Disc Between Feet
Bar Kip Swing Spotted
T2B
Press Through Bar to Bring Torso Higher
Active Lats and Pull the Bar Down
Knee Raises and Actively Kick Heels Down and Behind
(Maintain Tension Through Out)
Gradually Build Height
Knee Tucks 2 Lower Leg Flick
Look up at Bar to Lift Higher
Kipping Pullups
Half Kipping Pull-Up + Hold
Kipping Pull-Up + Chin Over Bar Hold
C2B Pull-Up
Translation from Kipping Pull-Up 2 Butterfly Pull-Ups
Kipping Pullup chin Behind Bar
Pull with Feet in Forward of Torso
Top of Pull Up Legs Back to Drive body Into Arch
Descend/ Sink into Dish (loading position for Kip)
Bar Muscle Up
Box Bar Turnovers (eliminate chicken wing)
(Chicken wings highlights rushing the pull)
Extension 2 Bar Pressdown (Create space)
Extension 2 Bar Pressdown to Jump
Extension 2 Bar Pressdown to Turnover
Loosen Grip
All of the above with one foot off
Glide Kip Hip 2 Bar
Strength
Banded Lat Pulldowns
Kipping Pressdowns
Hip Flexor Seated Leg Raises
Barbell Inverted Rows
Durante Core
Hollow Rocks (5-10)
V-Ups (5-10)
Tuck Ups (5-10)
Hollow Hold (5-10)
