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.

Movement

Bent Arm Back Extension Roll to Push Up Position

... (details coming soon)

Category:
Skill
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Apparatus:
Floor
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Movement:
Back Extension Roll
Backward Roll
Handstand
Roll
Bent Arm Pike Press to Handstand, Lower to Inverted Hang, Kip Up to Support

From a support hold, roll your body forward to bring your hips up

With the legs straight, extend your hips and drive your heels straight up to press into a handstand

From the handstand position, lower yourself into the bottom in a flexed arm position

Transition the grip and allowed your body to drop into an inverted hang

With legs still straight, flex and fold the hip into a pike position bringing your knees to your nose

Extend and open the hips in one explosive while driving your heels down to create forward rotation of your body around the rings and finish in a support hold

Category:
Skill
Strength
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Apparatus:
Rings
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Movement:
Bent Arm Pike Press
Handstand
Inverted Hang
Kip
Box Jump

Stand a foot away from the box 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 reach 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

Allow the arms to lead the direction of the body.

Slight lean forward is enough to get you on the box

Stick the landing in partial squat and arms above eye level

Category:
Functional
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Apparatus:
Box
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Movement:
Box Jump
Jump
Bridge Up

Lie flat on your back

Bend arms and put them on the ground by your ears, with forearm vertical to the floor

Bend knees and bring your feet in, placing feet flat on the ground

Press through shoulders and drive through hips to to raise your body off the floor

Reach full extension in the hips with legs straight as you push your head through your arms

Finish the bridge up with arms vertical to the floor and the rest of the body in full extension

Note: You can scale this exercise by placing feet flat on a higher surface (step, box, wall) and/or have a partner stand by your hands to spot your shoulders on the press up.

Category:
Functional
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Apparatus:
Floor
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Movement:
Bridge
Broad Jump

Stand tall 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 reach 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

Allow the arms to lead the direction of the body

Stick the landing in partial squat and arms above eye level

Note: Work on finding the sweet spot on your broad jump. Too little lean in the initial take off will not get you far and too much will lead you to a face plant!

Category:
Functional
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Apparatus:
Floor
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Movement:
Broad Jump
Jump
Bulgarian Dip

Start in a support position with your belly and butt tight, your shoulder blades back and down with rings turned out

Slowly separate the rings from your body out to the side, while keeping the forearm vertical and without letting your shoulder cave in forward or letting your rib cage fly out

Continue to separate the rings while dipping your body forward slightly until your shoulder is below your elbow to the bottom position

Next, with the forearm still vertical press down while pulling the rings back into the body to drive your chest up.

Do not look or tilt your head up to compromise your stable spinal position as you press out of the dip back into the support position.

Category:
Functional
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Apparatus:
Rings
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Movement:
Dip
Burpee

Start standing tall with arms over head and feet hip width apart (or slightly closer together)

Squat down and reach for the ground, hands placed half a foot in front of your toes

With hands planted, kick feet back into push up position

Complete full push up, with elbows in close to the body

Hop back into to narrow squat

Explode out of the hole and follow through with a nice straight jump in hollow body position

Category:
Functional
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Apparatus:
Floor
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Movement:
Burpee
Jump
Push Up
Squat
Burpee Box Jump

This movement connects a Burpee with a Box Jump

As you come off the ground from the push up position of the burpee, jump on to a box or block with both feet and stand tall at the top.

As you hop off the box back on to the ground, immediately kick out into a plank and push up position for the burpee

Category:
Functional
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Apparatus:
Box
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Movement:
Box Jump
Burpee
Jump
Push Up
Squat
Butterfly Pull Up

Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders

The body should bow from global extension to global flexion

At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)

Follow through by pulling yourself under the bar by maintaining global extension

When arms reach full extension, the body should be fully extended as well; i.e. arms behind ears, hips forward and feet behind you

If you hit the sweet spot the body should be fully loaded to initiate the next swing and pull up

Note: Make sure to maintain traction through full range of motion.

Category:
Functional
Skill
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Apparatus:
High Bar
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Movement:
Butterfly Pull Up
Pull Up
Candle Stick to Lever

... (details coming soon)

Category:
Strength
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Type:
Dynamic
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Apparatus:
Floor
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Movement:
Lever
Roll to Candle Stick