Kipping mechanics for Pull ups and Toes 2 bar

Warm up: Ride /row or jump rope 3 minutes

Dynamic warm up:

3 sets of:

•  foam roller angels 8
•  hollow in and outs 8
•  toe touch with torso twist 8 sets

Stretching: pec openers on wall or frame, ball roll around scapula

Skill Work for Kipping on the bars:

• two positions of the Kip- review Hollow and tight arch hold 15-20 sec a piece with PVC
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:15

Min 1: 1 strict 2-3 kipping pull ups these can be done banded

Min 2: 10 sit ups

Min 3: 10 KB luggage dead lifts