Overhead Squat

Overhead Squat

Start with hips and knees fully extended. Bar directly overhead in the frontal plane. Shoulders are active. Retract and elevate the scapula to initiate active shoulders. For external rotation of the shoulder the armpit should be pointed in the same direction the...
Pull Up (Kipping)

Pull Up (Kipping)

With hands just outside the shoulders hang from bar with thumbs wrapped around it Initiate kip by opening the shoulders (bring head through arms). Keep body tight by squeezing abs and legs. Hips should open in concert with shoulders Close shoulder angle by pressing...
Push Ups

Push Ups

Start push up in a plank position. Hands just outside shoulders, arms locked out and on the toes. Shoulders, hips and toes all in one line. Bend arms elbows angled toward the body Lower body to the floor, chest and thigh touch the ground at the same time Press back up...
Rope Climb

Rope Climb

The J technique: Drive dominant foot into side of rope. Less dominant will go underneath the dominant foot and drive up. This creates friction and a clamp to stand on. Execution: Reach up with straight arms and hang from the rope. Bring knees up as high as possible....
Rowing

Rowing

Start with a tight midline, shins perpendicular to the floor, arms straight infront. Extend the knees, driving through the heels into footbeds, while shoulders and hips move back at the same rate. Once the knees are fully extend open the hip rapidly until shoulders...