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 Leg Swing

... (details coming soon)

Category:
Functional
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Apparatus:
Floor
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Movement:
Leg Swing
Back Lever

Find a hollow body position while in the inverted hang

Without breaking hollow allow your hips and toes to lead the descent into a horizontal hold

Focus on pushing hands toward your hips and keeping your shoulders back and down

Initiate the ascent maintaining hollow and thinking of driving heels over your head and back to the inverted hang

Note: Check scaled versions. Tuck and One Leg Levers.

Category:
Strength
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Type:
Dynamic
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Apparatus:
Rings
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Movement:
Lever
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
Back Uprise from Dip Swing

At the peak of the front swing, initiate full dip

Ride the swing out in the bottom of the dip

Start pressing out of the hole as the back swings starts assisting press out

Finish in a horizontal body position with elbows fully locked

Continue on with regular swing or get ready to link the next movement

Category:
Functional
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Apparatus:
P-Bars
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Movement:
Dip Swing
Swing
Uprise
Back Uprise to Handstand from Dip Swing

At the peak of the front swing, initiate full dip

Ride the swing out in the bottom of the dip

Start pressing out of the hole as the back swings starts assisting the press out

Finish in a handstand position

Category:
Functional
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Apparatus:
P-Bars
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Movement:
Dip Swing
Handstand
Swing
Uprise
Backward Roll

... (details coming soon)

Category:
Skill
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Apparatus:
Floor
|
Movement:
Roll
Backward Roll

Start in a support position

Lean back as you lift your toes up in front of you

Start bending the arm and addressing the false grip on the rings

Maintain body in a hollow body position with rings as close as possible to your chest

Allow your head to travel under your hips

When toes pass vertical kick back and up in a 45 degree angle

Extend the body and do a defecit push up on the rings that should send you back up to support

Category:
Strength
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Type:
Dynamic
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Apparatus:
Rings
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Movement:
Backward Roll
Roll
Bar Muscle 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 hips to the bar

Followed immediately by doing the fastest sit up into a pike position

Allow the shoulder to travel over the bar while raising the toes up

Done correctly, this should lead you into a bar support

Category:
Functional
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Apparatus:
High Bar
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Movement:
Muscle Up
Bar Pull Up

Start in a dead hang position with shoulders hanging glued to your ears

Make sure your body is in the hollow body position

Initiate movement by pulling your shoulder blades back and down and making your neck long

Make sure ribs stay down, abs and butt on

Follow through with a pull that will direct your chest toward the bar

The movement hits its peak when chin passes the bar, or when chest touches the bar

Descend while maintaining hollow body position

Movement finishes when you end up in the dead hang starting position

Category:
Functional
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Apparatus:
High Bar
|
Movement:
Pull Up
Bent Arm Back Extension Roll

... (details coming soon)

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