Welcome to The Street Parking TOES TO BAR EXTRA PROGRAM
It’s time to get those Toes to Bar!
This program is for anyone looking to become more efficient at stringing together Toes to Bar. All you'll need is a secure pull up bar and a dumbbell - that's it!
We recommend following this program for 6-8 weeks or until you're satisfied with the progress you've made.
Program Notes
HOW IT WORKS
We recommend following this program for 6-8 weeks or until you're satisfied with the progress you've made! Ideally, you'll perform Sessions 1-3 each week on days that are not back to back. For example, Session 1 on Monday, Session 2 on Wednesday, and Session 3 on Friday. Each session should take 10-15 minutes.
You can pair these sessions with a daily workout. If you choose to do it before, make sure you are warmed up well. Try to avoid doing these sessions before or after a daily workout that involves hanging from a bar or core-intensive movements!
Recovery Tips
This program will be tough on your hands. Make sure you're taking proper care of your callouses to avoid ripping and delaying your progress! Keep in mind that learning a new skill takes time, patience, and consistency! Focus on the small wins and hang in there!
TOES TO BAR WARM UP
2 - 3 Rounds
10 Arm Circles, forward and backward
10 Forward and Backward Leg Swings, each
10 Side to Side Leg Swings, each
10 Scap Pull Ups w/ 1-ct hold at top
30 seconds Forward Fold
30 seconds Wall Shoulder Stretch
Toes To Bar Programming
Session 1
Session 1
—Part 1
5-6 Rounds
20 seconds Active Shoulder Bar Hang
20 seconds Hollow Body Hold
20 seconds Rest
—Rest 2 minutes before starting Part 2
Customizations for Hollow Body Hold:
Arms at sides
One or both knees tucked
Arm at sides and knee(s) tucked
Part 1 Notes: The goal is to hang and hold for the entire 20 seconds each time! It's OK if you need to accumulate time for the hang but choose a customization for the hollow body hold that allows you to hold for all or most of 20 seconds.
—PART 2
Every 30 seconds for 8 Rounds (4 Minutes)
1 Progressive Toes to Bar
Part 2 Notes: The idea here is to build up to toes to bar while maintaining the rhythm of your kip swing. Practice pressing harder into the pull up bar the heigher your legs raise to help you keep the proper rhythm.
MOvement Descriptions
—ACTIVE SHOULDER BAR HANG
Grip the pull up bar just outside of shoulder width with your thumbs wrapped around the bar. Legs should be long and together and belly should be tight. Pull your shoulders away from your eyes and press your pinkies into the bar.
—HOLLOW HOLD
Lie on your back with your legs straight and together and your arms locked out and overhead. Squeeze your abs to press your lower back into the floor, lifting your feet and upper back and hold here. Reach through your toes and finger tips to lengthen your body as much as possible. The main priority is on your lower back pressing into the floor. If you feel it pulling away, try lowering your arms to your sides, tucking one or both knees, or both until you feel it pressing into the floor again!
—PROGRESSIVE TOES TO BAR
Find an active hang position through the shoulders then start your kip swing. Start small, making sure to keep your legs engaged and shoulders active. Gradually increase the size of your hollow and superman positions with each swing. As your legs raise higher, press harder into the bar so that your torso moves further and further behind the bar. Continue increasing your kip swing until you reach your toes to the bar or until you can no longer maintain the kip swing rhythm. Once you reach your maximum height, the rep is complete.
Session 2
Session 2
—Part 1
3 Sets of 20 second Static Tuck Hang
Complete all 3 sets then move onto Part 2 with no rest
Part 1 Notes: Tuck your knees as high as you possibly can even if it means you can't hold the whole 20 seconds in one go.
—Part 2
5 Sets of 10 Weighted Pull Overs
Complete all 5 sets then move onto part 3 with no rest
—Customizations
Hold plate or medicine ball
Part 2 Notes: These pull overs should help you to press into the pull up bar during the kip, buying yourself space and time to complete the Toes to Bar.
—Part 3
10 Sets of the following complex:
2 Kip Swings + 1 Toes to Bar + 2 Kip Swings + 1 Toes to Bar
—Rest 10-15 seconds between sets
Part 3 Notes: The goal with this drill is to show control of the kip swing. Practice a speedy recovery - quickly pull your legs and feet down and back into the arch of the kip swing.
Movement Descriptions
—STATIC TUCK HANG
Find an active hang position on the bar. Raise the knees up into the belly as you press into the bar. Continue tucking them up until your hips tuck under you and your knees are near your shoulders (or as high as you can get them). Accumulate 20 seconds in this tucked position.
—DB PULL OVER
You will lie your upper back flat on a box, bench, or other stable surface. Hold a dumbbell, plate or even medicine ball behind your head with your arms straight. Keeping the arms straight, bring the weight over the top of the chest then lower back to behind the head under control.
—KIP SWING + TOES TO BAR COMPLEX
Find an active hang position on the bar. Perform 2 Kip Swings then 1 Toes to Bar then immediately perform 2 more Kip Swings into 1 Toes to Bar. The key here is to practice quickly recovering from the Toes to Bar to re-establish the kip swing each time. If you cannot make contact with your toes at the bar AND immediately re-create the kip swing, lower the height that you raise your toes. It's OK if you don't make contact. That's not what we are focusing on with this drill.
Session 3
Session 3
—PArT 1
4 Rounds
10 Hanging Alternating Leg Lifts
10 Hollow Pulses
10 Supermans
—Rest 2 minutes before starting Part 2
Part 1 Notes: No need to rush from movement to movement. Find a steady, comfortable pace across all 4 rounds.
—Part 2
Every 30 seconds for 10 Rounds (5 Minutes)
2-3 Toes to Bar
—After Week 3, increase to 4-6 reps
Part 2 Notes: Combine what you've practiced in Sessions 1 and 2 - an aggressive press into the bar and a speedy recovery - to string a few reps together! Remember the focus is on maintaining a rhythm so only raise your feet high enough to maintain the kip swing!
Movement Descriptions
—HANGING ALTERNATING LEG LIFTS
Find an active hang position on the bar. Reach through the toes so that the legs are engaged. Raise one leg, doing your best to keep your knee locked out. It helps if you continue reaching through the hanging leg to avoid swinging uncontrollably. Continue raising your leg until your foot rises above the height of your hip (or as high as you can before that). Lower your leg under control and switch to the other. Each lift is one rep toward your total.
—HOLLOW PULSES
Lie on your back with your legs straight and together and your arms locked out and overhead. Squeeze your abs to press your lower back into the floor, lifting your feet and upper back then relax back to the floor. The main priority is on your lower back pressing into the floor. If you don't feel that, try lowering your arms to your sides, tucking one or both knees, or both until you feel it pressing into the floor!
—SUPERMANS
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the floor to start the next rep.
—TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
Related Resources
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