Movement Demo Library

Use the filters to look for more specific movements, and click on the title or image for a demo video and more info.

  • Rings Pull Up

    • Start in a dead hang position with shoulders hanging glued to your ears
    • Make sure your body is in the hollow body position
    • Hands are turned out and in a false grip
    • Initiate movement by pulling your shoulder blades back and down and making your neck long
    • Make sure ribs stay down, abs and butt on
    • Follow through with a pull and allow hands to rotate freely as you direct your chest towards the rings
    • The movement hits its peak when chin passes the lower portion of the ring, or when chest touches the your hands
    • Descend while maintaining hollow body position
    • Movement finishes when you return to your dead hang starting position
  • Roll to Candle Stick

    • Stand tall with feet hip width apart or glued together
    • Feet are pointing almost straight forward, just slightly out
    • Abs and butt are on
    • Descend by pushing hips back and down
    • Fight to keep the knees out during descend
    • Descend until hip crease falls below knee level
    • Follow with a controlled fall backwards into a candle stick roll
    • Utilize the momentum generated for the roll to drive back off the ground back into a squat
    • Ascend by pushing hips back and then up
    • Fight to keep the knees out during ascend
  • Roll to Candle Stick with Hands Down

    • Stand tall with arms up and next to your ears
    • Initiate your squat by sending hips back and down
    • When hips pass knee height allow the body to fall back
    • Keep chin close to your chest and back
    • Allow back to flex enough to create a comfortable rolling position
    • Maintain legs straight as you direct toes to the sky
    • Bend arms and bring the hands to your ears as you reach for the ground
    • When hitting the candle stick your hands should be flat and with "elbow in" position
  • Roll to Inverted Hang

    ... (details coming soon)

  • Rope Climb in L Hang Position

    ... (details coming soon)

  • Rope Climb in Straddle Position

    ... (details coming soon)

  • Rope Climb in Tuck Position

    ... (details coming soon)

  • Rope Climb with Russian Wrap

    • Begin by standing beside the rope
    • Reach overhead and grab the rope as high as possible, with one hand above the other
    • Tuck dominant leg up to your chest and place vertical shin up against the rope
    • Lift opposite leg off the ground and sweep it around the back of the rope, wrapping it from under and up around the tucked foot
    • By keeping both feet always flexed you will be able to sweep, hook, and wrap the rope much easier
    • With the rope wrapped around the dominant foot, you can now stand on it
    • To secure the wrap, place your wrapping foot on top of the standing foot while keeping the wrap tight between both feet.  Step firmly on the wrap.
    • Extend the tucked leg and push your body up by standing tall
    • Reach over head again and grab the rope as high as possible, with one hand above the other
    • Hold on tight and release the wrapping foot to allow the standing foot to free form the wrap. 
    • Tuck that standing foot up again, sweep the and hook the rope with the other foot, and rewrap
    • Repeat stand and pull
  • Rope Climb with Spanish Wrap

    • Stand with rope hanging in between your legs
    • Reach overhead and grab the rope as high as possible, with one hand above the other
    • Raise the knee of your dominant leg to hip height outside of the rope
    • Swing your dominant foot in a circle towards your midline and kick out to fully extend that leg, this should wrap the rope around your leg and ankle
    • While holding the wrapped leg up flexed only at the hip, lift the other foot off the ground and step on the rope that is over your wrapped ankle
    • If you had kept your hips away from the rope during the wrap you should feel the wrap tighten as you hang, allowing you to stand on it securely
    • As you stand up, pull the rope in towards your body from overhead to your chest
    • This is your chance to reach up as high as possible, one hand after another
    • Separate your feet and bring your legs up to your thighs, this will allow the rope to slack and slide around the wrapped leg
    • Repeat front kick and step to reset wrap, stand, and pull again
  • Rope Climb with Straight Legs

    • Stand facing the rope and grab it above eye level
    • Pull yourself up alternating hand over hand and try to stay close to the rope
    • Maintain hollow body position the entire time
    • Start reaching in small steps until you build strength and confidence
    • Let the rope slide through your legs or off the side

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