Progressions

Backward Roll Progression Pt.1

Learn how to do the Backward Roll with this progression video, using what we've learned from the Candlestick Roll with Hands Down.

Backward Roll Progression Pt.2

Watch this Backward Roll progression to see how to use a wedge/cheese mat for assistance, and another cameo of part of the Handstand Push Up!

Backward Roll Progression Pt.3

Watch this Backward Roll progression to see how to stay tucked and under control through the movement.

Backward Roll Progression Pt.4

In this progression, Coach Carl revisits the Backward Roll again and adds other variations to challenge your positions, mobility, and strength to work on speed, skill, and skill transfer.

Bar Kip Progression

In this progression Carl breaks down the kip (or tap swing) on the bar as a lead in to other skills.  It's important to focus on maintaining tension throughout the entire body and bow by switching between a globally flexed (hollow body) or globally extended (superman) position without breaking or bending locally to lose power or cause any stress.

Bar Muscle Up Progression Pt.1

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal.  To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

Bar Muscle Up Progression Pt.2

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this video, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar -- this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.

Bar Muscle Up Progression Pt.3

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this video, Carl brings the movement back to the high bar and puts it all together.  Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up.  Remember to keep your toes down to be able to rotate over the bar.  Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.

Bar Pull Up Progression

In this progression, Carl breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it's important to maintain control of your body positions throughout the full range of motion to be progressive.

Blocking Movement for Quality Burpees

In this series, Coach Carl demonstrates how to apply the concept of blocking movement to clean up positions and facilitate skill transfer. We've seen this demonstrated with the Push Up progression already where we do that movement with the elbows in, and now it's time to take this concept to other movemnts to clean up your form.

In this video, Coach Carl and Courtney work cleaning up the Burpee by forcing the feet to stay together throughout the whole movement.  They accomplish this by tucking and holding a Slingshot between the athlete's feet while doing the Burpee.  While this significantly slows down the movement and may feel more difficult and more work, it will help the athlete focus on better mechanics and greater efficiency in both the hop back to the Push Up position as well as the hip snap-up back on to their feet.

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