The archer pull-up on rings is a unilateral pulling exercise and is a progression towards the one arm chin-up. It...
Zachary Height Articles
Front Foot Elevated Split Squat – Dumbbell
The front foot elevated split squat is a combination of strength and mobility. By lunging deep you will build ankle...
Single Leg Balance – Knee Extension
Straightening the knee is as difficult as you make it. This should be thought of as an active mobility drill to build...
Diagonal Stretch – Advanced
Cues: Keep the front leg straight Everything else with the diagonal stretch Mistakes: Bending back knee excessively...
Diagonal Stretch
Cues: Start with heels together and toes turned out 45 degrees Step back from the heel into your diagonal stretch...
Protracted Push-up
Cues: Maintain protraction and depress of scaps throughout push-up Touch the nose to the floor Keep elbows close to...
Wushu Stretch – 45 Degrees
Cues: Get the heel very close to the brace point Hinge with flat back Keep hips square to the stretch Mistakes:...
Front and Back Lever Pulls – Tuck
Cues: Start in inverted hang with desired amount of tuck Lower into front lever and hold Pull back to inverted hang in...
Skin the Cat – Flat Back
Cues: Pull and lower into skin the cat with a flat back Allow body to relax into full skin the cat Flatten back to...
Handstand – Kick Up – Wall Assisted
The wall assisted kick up is a drill for those already somewhat comfortable with entering a freestanding handstand. In...
Handstand – L-Switches on Wall
L-switches are a great drill for those working to develop consistency with their handstand entries. Learning the...
Horse Stance with Stick
The horse stance is an active mobility and endurance drill for the legs. Conscious effort should be applied to make...
