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.

  • Straight Body Two-Arm Dumbbell Swing

    ... (details coming soon)

  • Straight Jump

    • Stand tall in hollow body position with chest up, abs and butt on
    • Look straight forward
    • Initiate descent by pushing hips back and keeping your chest and eyes up
    • Synchronize arm back swing with hip dip
    • Make sure arms reack back to full extension as the hips hit peak tension in the dip
    • Explode out of the hole and take off in hollow body position
    • Stick the landing in partial squat and arms above eye level
  • Superman

    ... (details coming soon)

  • Superman Rock

    ... (details coming soon)

  • Swing

    • Start in support position on p-bars with body in a hollow position
    • Kick start by lifting toes into an L seat and follow through by a kick backward into hollow body position
    • Use this momentum to allow the body to start swinging in a pendulum motion
    • Make sure to compensate with shoulder position as you go from front to back
    • Maintaining hollow body during entire movement is required for maximum control

    Note: Work up very slowly and keep elbows locked while maintaining hollow body throughout movement

  • Swing to Handstand

    • Start in support position on p-bars with body in a hollow position
    • Kick start by lifting toes into an L seat and follow through by a kick backward into hollow body position
    • Use this momentum to allow the body to start swinging in a pendulum motion
    • Make sure to compensate with shoulder position as you go from front to back
    • Maintaining hollow body during entire movement is required for maximum control
    • During the back portion of the swing, start driving the heels toward the sky and pushing away from the bars
    • This will start directing the body into a fully flex shoulder position and eventually finish vertically into a handstand

    Note: Work up very slowly and keep elbows locked while maintaining hollow body throughout movement

  • Toe Point

    • Get on your knees and sit on your heels with toes pointed
    • Compress thighs to chest by lifting the knees off the ground
    • Work on keeping ankle in full extension
  • Toe Point to Inverted Pike

    • Get on your knees and sit on your heels with toes pointed
    • Compress thighs to chest by lifting the knees off the ground
    • Work on keeping ankle in full extension
    • Elevate hips and push away from the ground with arms and legs
    • Maintain toe point
    • Reverse back to starting position
  • Toes to Bar

    • Start by hanging in a hollow body position with shoulders glued to your ears
    • Pull your thighs towards your chest and swing toes toward the bar, keeping legs straight
    • Ascend legs until the toes touch the bar or pass through the arms
    • Keep the head in throughout entire movement

    Note: Ideal situation would be toes passing through the arms with legs together

  • Toes to Bar from L Hang

    • Start by hanging in an L hang with toes above hip level
    • Keep shoulders glued to your ears
    • Pull your thighs towards your chest and swing toes toward the bar, keeping legs straight
    • Ascend legs until the toes touch the bar or pass through the arms
    • Keep the head in throughout entire movement
    • Lower legs and descend to return to L hang position

    Note: Ideal situation would be toes passing through the arms with legs together

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