Pushups

Starting in a plank position from hands, lower until your chest is at the ground and then press back up to plank. Be sure to keep the body tight and the glute muscles squeezing. Be sure to also pull the shoulder blades back and down as you descend. At the top of your...

Airplane (aka Superman)

Start lying stomach facing down, with your head and feet on the ground. Bring arms up to your ears and lift both legs and arms off of the ground. Hold for a second at the top, and then return arms and legs to the ground.

Jump Muscle-Up

Using a box set just underneath a higher bar, do a kip swing under the bar. Because of the box the knees will have to soften during the arch part of your kip swing. On returning to the hollow swing, press down hard on the bar, while simultaneously jumping off the box...

Bar Muscle-up (kip)

Initiating a kip swing under the bar, lift the toes (as if doing a toes to bar). Only lift the toes to eye level, at which point initiate a hip thrust towards the bar, while pressing down hard on the bar to trasition overtop. Complete the movement with a dip,...

Downdog toe touches

Start in a plank position with your shoulders stacked over the hands, the core tight and feet shoulder width apart. Pressing the hips back and up to downward dog reach one hand to touch the opposite foot, and return to plank before completing the second side. If the...