The false pull-up on rings has all the benefits of a traditional pull-up, but builds towards the muscle up because of the unique grip. The additional strength and mobility developed in the forearms by using this grip will translate to other more advanced skills as...

Elevating the heel on the pistol squat places a greater demand on the quadriceps and the VMO. The reduced requirement of ankle mobility can make this exercise more accessible to stronger, but less mobile athletes. Cues: Squat as straight down as possible allowing the...

Pulling in supination on a single ring makes it easy to isolate pulling mechanics and prevents a clear definition of a pull-up with the contact at the top of each rep.Cues: Start with a supinated grip and a full passive hang Initiate the pull by pulling the depressing...

Pulling to one side on a ring pull-up emphasizes unilateral strength. A quality negative further builds upon this capacity as well as develops high quality scap control and resiliency. Cues: Start in a full hang Initiate the pull by pulling the depressing and...

The archer pull-up on rings is a unilateral pulling exercise and is a progression towards the one arm chin-up. It takes a lot of strength, but is more accessible than many more advanced exercises. Cues: Start in a full hang Initiate the pull by pulling the depressing...

Straightening the knee is as difficult as you make it. This should be thought of as an active mobility drill to build balance and stability, but mainly to develop hip flexor strength and hamstring mobility on the straightening leg. Cues: Shift your weight to one side...

Raising a straight leg builds tremendous hip flexor strength and lengthens the hamstring actively. This is an actively mobility drill and will only be as hard as you make it. In other words, you get out of it what you put into it. Cues: Shift your weight to one side...

Raising the knee is as difficult as you make it. There is a slight increase in difficulty with the knee up, but there should be tremendous effort to pull the knee as high as possible during the hold. Cues: Shift your weight to one side and raise your knee as high as...

Standing on one leg is simple way to assess and develop balance. This is a great drill for anyone coming back from injury, or who needs to develop stability in their lower half for any reason. Cues: Shift your weight to one side and slowly raise your other leg a few...

The pull over develops anterior chain strength by having the athlete raise their legs and pull themselves over the bar. It is the easiest way to get on top of a pull-up bar. Cues: Start in a full hang Perform a pull-up Raise the legs in front and lean back as they...

Using a band to perform pull-ups with precision is a great way to clean up technique and build towards bodyweight pull-ups. Cues: Use a band that allows you to pull your chest all the way to the pull-up bar Place your foot in the band then settle into a passive hang...

The rope pull-up places greater demand on the top arm. By lowering the bottom hand you can develop greater and greater strength of the top. It is a tremendous builder of hand and grip strength and is a progression towards the one arm pull-up. Cues: Grasp the rope with...

The strict pull-up on rings has all the benefits of a traditional pull-up, but allows the arms to move in a more natural motion. It is useful for anyone experiencing pain during pull-ups, as well as developing the ability to pull higher more comfortably than on a...

The straight arm reverse plank builds powerful triceps and mobile shoulders. The posterior chain is used to assist raising the hips and supporting in a powerful extended shoulder position. Cues: Use an elevated surface that allows you to fully extend the hips Open the...

The straight arm reverse planks builds powerful triceps and mobile shoulders. The posterior chain is used to assist raising the hips and building function range of motion in this active mobility drill. Cues: Use an elevated surface that allows you to raise into a...

The wall facing tuck hold develops compression mobility and pushing strength through the upper back for the handstand and is helpful for building pressing capacity. Cues:   Bring the knees below hip level Keep eyes on the floor Push up like your life depends on...

The wall facing tuck extension is an active mobility as well as upper back strengthening drill for the handstand. Cues:   Bring the knees below hip level each rep Keep eyes on the floor Place hands as close as possible to wall while achieving the first two cues...

Developing a powerful straddle will stabilize your lower back and is integral to keeping a body healthy. Not all leg exercises are done standing up, or lifting weights. Using reps is an effective way to develop awareness and power in the straddle. Cues: Grasp the...

Developing a powerful straddle will stabilize your lower back and is integral to keeping a body healthy. Not all leg exercises are done standing up, or lifting weights. Cues: Grasp the bench using both arms. The closer you hold the to edge the heavier your lower half...

A core building behemoth of an exercise. Performing L-sits on the floor challenges scapular depression and mobility as well as growing your abs. It may seem like your arms are too short to push your hips off the floor, but with strong pressure downwards your shoulders...

This is an active mobility drill to build towards a straddle L-sit and eventually the stalder press. Cues: Keep the hands flat on the box. This builds wrist mobility and strength. Extend the knees forcefully with toes pointed each rep. Straddle hard and do not rest...