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

Kipping Ring Row

Start in a Hollow Body position with feet on a box and hang with straight arms from the rings

With legs straight and tight body, thrust the hips up to the rings

As the body ascends, allow arms to bend to assist the movement

Note: This movement is not initiated with an arm pull, it done with a big hip drive up to the rings.

Category:
Skill
Strength
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Apparatus:
Rings
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Movement:
Row
Knees to Elbows

Start by hanging in a hollow body position

Arms and shoulders glued to your ears

Pull your thighs to your chest, and pull your heels to your butt

And ascend the knees until they touch the elbows, or pass the elbows if your knees are glued together

Keep the head in during entire movement

Note: Ideally the knees would pass the elbows by keeping thighs and knees together

Category:
Functional
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Apparatus:
High Bar
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Movement:
Knees to Elbows
Knees to Elbows with Kip

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 initiate an aggressive "knees to elbows"

Once knees meet or pass elbows, explode quickly out of the tuck and send toes directly back into a hollow body position

Don't allow feet to come behind you or you will lose the timing and tension needed on the system to link them efficiently

Keep the head in during entire movement

Category:
Functional
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Apparatus:
High Bar
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Movement:
Kip
Knees to Elbows
L Hang

... (details coming soon)

Category:
Strength
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Type:
Static
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Apparatus:
High Bar
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Movement:
L Hang/Sit
L Seat

Start in a support hold on the rings

Arms straight and hand slightly turned out

Without dropping your chest bring legs into a 90 degree angle

Keep legs straight and toes pointed

Category:
Strength
|
Type:
Static
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Apparatus:
Rings
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Movement:
L Hang/Sit
L Seat

Hands on bars with knuckles facing out

Shoulder posted on top of the thumb

Point your elbows back by trying to turn your hands out

Lift legs up in front of you until the toes are above hip level and hold

Allow body to tilt back to balance

Note: Check scaled versions. On Leg L-Seat and Tuck Seat

Category:
Strength
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Type:
Static
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Apparatus:
P-Bars
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Movement:
L Hang/Sit
Lateral Push Up

Hands placed wider than shoulder width

Fingers spread out with index fingers pointing forward and thumbs pointing inward

Shoulder posted on top of the knuckle of the hand

Point your elbows back by trying to turn your hands out

Forearms vertical at full extension and flexion

Lower down laterally with chin, chest, and hips touching the ground

Keep one arm straight as a post as the other goes into a regular push up position

Push up through your belly

Maintain hollow body position throughout the entire movement

Category:
Functional
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Apparatus:
Floor
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Movement:
Push Up
Leg Circles

Lie on the ground in a hollow body position and keep hands pressed against the floor

Make a full circular motion with legs in either left or right direction

The goal is to maximize the diameter of the circle allowing the hips to lift off the ground

Straight legs and pointed toes is a must!

Category:
Strength
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Type:
Dynamic
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Apparatus:
Floor
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Movement:
Circles
Maltese Bench Press

... (details coming soon)

Category:
Strength
|
Type:
Dynamic
|
Apparatus:
Dumbbells
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Movement:
Press
Middle Split

... (details coming soon)

Category:
Functional
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Apparatus:
Floor
|
Movement:
Split