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Pull-up Bar

Straddle Scissors

Straddle Scissors

A.

Start in a hanging hollow hold. 

B.

Maintain straight legs while lifting them into a straddle. 

C.

Close legs, crossing one ankle on top of the other. Continue opening to straddle and crossing, alternating which ankle is on top. 

Front Kicks

Front Kicks

A.

Start in a hollow body hang. 

B.

Lift one leg up to front as high as possible while keeping it straight and slightly turned out. 

C.

Scissor legs past each other and lift opposite leg to front. 

Chin Up Hold

Chin Up Hold

A.

Begin standing on a chair or box in order to better reach the bar. Place hands on the bar slightly wider than shoulder-width with palms facing face. 

B.

Pull chin above the bar, draw elbows into sides and maintain hollow body position. Hold for as long as possible with proper form, eventually working up to 30 to 60 seconds. Lower carefully to the chair or box.

Hollow Body Hang

Hollow Body Hang

A.

Begin hanging from a pull-up bar, hands shoulder-width apart with fingers facing out. Legs press together with toes slightly in front of shoulders. Engage abs and draw ribcage together in the front. Lengthen neck and draw shoulders away from ears. Hold this position. 

Test Exercise One

Test Exercise One

A.

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B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Toes to Bar

Toes to Bar

A.

Grasping the bar using an overhand grip, start by hanging in an extended position with feet lifted off of the floor.

B.

With core engaged and upper body stable, draw toes up toward the bar, keeping the legs extended or bending the knees as needed. Lower back down for one rep.

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