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

Back Tuck

Stand tall with abs and butt on

Initiate straight jump and make sure the arms swing past ears to give direction

At the apex of the jump, initiate an explosive “knees through elbows”

Hold the tuck position during the entire rotation

Stick the landing by stomping the ground in a partial squat

Category:
Skill
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Apparatus:
Floor
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Movement:
Back Tuck
Backward Roll

From a standing position, keep your arms up and sit back into a squat and roll onto your back

As soon as your butt and back touches the ground, bend your arms and reach behind your ears

Your hands should catch ground as you continue to roll back on your shoulders, protecting and taking any pressure off your neck and head

To complete the roll, allow the momentum to bring your legs and hips over your head

Only when the hips roll past vertical over your body do you press with your arms to finish the rotation to land on your feet again

Category:
Skill
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Apparatus:
Floor
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Movement:
Roll
Bent Arm Back Extension Roll

Begin the movement same as a Roll to Candlestick, starting with arms up and sitting down to roll on to your butt and back

As you place your hands down behind your ears to roll onto your shoulders into the Candlestick position, extend the hips and drive the feet up into the ceiling in one explosive motion

As the hip drive inverts your body and gives it some lift, push with your hands behind your head against the ground into a Handstand

Category:
Skill
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Apparatus:
Floor
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Movement:
Back Extension Roll
Roll
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
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
Cartwheel

... (details coming soon)

Category:
Skill
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Apparatus:
Floor
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Movement:
Cartwheel
Chest to Bar Butterfly Pull Up with Kick

... (details coming soon)

Category:
Skill
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Apparatus:
High Bar
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Movement:
Butterfly Pull Up
Pull Up
Chest to Bar Pull Up with Kip

... (details coming soon)

Category:
Skill
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Apparatus:
High Bar
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Movement:
Kip
Pull Up
Chest to Bar Pull Up with Kip and Kick

... (details coming soon)

Category:
Skill
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Apparatus:
High Bar
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Movement:
Kip
Pull Up