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.

  • Bent Arm Back Extension Roll to Push Up Position

    ... (details coming soon)

  • 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
  • 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
  • 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.

  • 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!

  • 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.
  • 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
  • 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
  • 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.

  • Candle Stick to Lever

    ... (details coming soon)

Pages