Kipping, Kipping butterfly Pull Ups

Warm Up: Agility and Dynamic

Mobility of Shoulders, Wrists and T spine

Shoulder stability and core:

A1: Windmills 5 reps each side x 3 sets
A2: Scap retractions 8 reps x 3 sets
A3: Arch Hold 20 sec x 3 sets

Body Positions for the Kip:

• Hollow
• Arch
• Creating weightlessness

On the Bar:

• Arch hold 10 sec
• Hollow hold 10 sec
• The swing
• Banded strict pull ups as an option and creating the feeling of weightlessness

The Kipping Pull Up:

• Low bar- 5 reps x 3 sets
• Creating a muscle memory

The Butterfly kip:

• Low bar 5 reps x 3 sets Arms only - weightless
• High bar- working the leg pattern
• Connecting the two NO PULL YET

The Butterfly kip for athletes who's shoulders are ready and they are capable of strict pull ups.

Optional Workout:

5 rounds for quality of:

• 5 pull ups- any style you are working on- Banded, Strict, Kipping, C2B, or Butterfly
• 10 V- Snaps or 8-Toes 2 bar
• 15 Air squats