WARM UP
Full Body Dynamic Warm Up
Gymnastics Pull Warm Up

WORKOUT

6 Sets

1 Strict Pull Up + 2 Kip Swings + 3 Kipping Pull Ups

Rest 20 sec between sets

Your goal should be to do all 6 reps without dropping down from the bar!

For strict pull up, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with banded strict pull up. If you can do kipping pull ups without a band, just drop down, get out of the band, then do the kip swings and kipping pull ups together.

Keeping your shoulders engaged, body rigid - initiate the kip swing by pulling against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar for another rep.

Once you've completed 2 kip swings, you'll initiate a third swing but this time use it to perform a pull up by squeezing your bottom hard and fast as your torso travels back behind the bar and pulling aggressively with the arms. Once your chin passes above the bar, push away with your feet in front of you and allow yourself to swing through to the arch position to begin the next rep.

6 Sets

1 Strict Toes to Bar + 2 Kip Swings + 3 Kipping Toes to Bar

Rest 20 sec between sets

Same idea as the pull up complex.

Strict toes to bar starts with you 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.

Keeping your shoulders engaged, body rigid - initiate the kip swing by pulling against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar for another rep.

Once you've completed 2 kip swings, you'll initiate a third swing but this time use it to perform a toes to bar. You'll have to press down into the bar hard and for a sustained effort so that your torso travels far behind the bar as you raise your legs toward the bar. Touch your toes and quickly pull your legs down and away from the bar as your torso swings forward to initiate the next rep.

If you don't have toes to bar yet, you can sub with straight leg raises (eliminate the "toe touch" part) or swap for knee raises!

6 Rounds

For Time and Quality

10 Elbow Plank Leg Lifts, Right
10 Elbow Plank Leg Lifts, Left
8 Single-Leg Toes to Bar, Right
8 Single-Leg Toes to Bar, Left
6 HS Side Step, Right
6 HS Side Step, Left

For the Elbow Plank Leg Lifts, set up into your elbow plank position by setting your forearms on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your elbows. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging! Then while reaching through your heel (think about pulling your shoelaces toward your shin), lift one leg a couple inches off the ground and lower back to the floor. Repeat for 10 total reps on one leg before switching to the other. If you need to break the planks between switching legs, that's fine but try to do all 10 reps on one side without breaking.

The single leg toes to bar are exactly like the kipping toes to bar (or even strict, if you prefer) but rather than raising both legs, you'll only raise one at a time. These should actually be easier since you are raising less weight and also can rotate a bit more to make that contact at the bar!

For this you will kick up into a handstand against the wall. Take 6 "steps" (with your hands obviously) to the right. Then take 6 back to the left. Or you can accumulate 6 steps in both directions if wall space is limited.

Make sure you spread your fingers and distribute your weight through your entire hand. Keep the ribcage pulled in and belly tight. Squeeze the cheeks and point your toes!

The goal here is to pretty much only have the heels in contact with the wall. No good putting your whole lower half against it!

Focus on keeping the shoulders pressing into the floor and engaged.

If you are finding this easy - try to do it away from the wall.

If you aren't ready to actually take steps practice some shoulder taps either against the wall or in a pike position.