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...

Hollow Body Rockers

Lying on your back (supine) tuck your tailbone, squeezing your legs and glutes tightly. Lift your shoulder blades off the ground by pressing your ribs down and engaging your upper abs. Holding this dish shape, begin to rock front and back. Think of initiating the rock...

Flexed Arm Hang

Hanging in either a pullup grip (pronated) or chinup grip (supinated), pull until your arms are bent at less than 90 degrees. This movement is isometric, so we will be holding the static position for a length of time. It is important the elbows stay close to the body...