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“L” Sit


- hold as long as possible with stiff legs and arms. Shoot for 3 minutes!



Lunges


- can be done walking or in place.
- other varieties include front, rear, 45 degree, lateral
- can hold dumbbells at sides or overhead; also barbell across shoulders to increase difficulty



Muscle Ups


- you should be able to do at least 15 pull ups and 15 dips before even attempting this movement
- a "false grip" is required
- practice by coming up as high as possible in your pull ups and as low as possible in your dips



“L” Pull ups


- The ultimate dead hang pull up. Fantastic for your abdominals as well!
- Maintain a strict L position with your legs as you do pull ups.



Pull ups - partner assisted


- don't have rubberbands? Here's a way to spot yourself with a partner. Hang from a bar, bend your knees and cross one ankle over the other.
- Have your partner hold your ankles in their hands and place the bottom of your foot against their leg or stomach.



Pull Ups - rubber band assisted


- increase your dead hang pull up capability with rubber bands. You can get them from us at our on-line store.



Jumping Pull Ups


- this is a great way to improve your pull ups. It gives you a taste of the energy requirement for kipping pull ups.
- make sure you start with your elbows straight - so that you are almost hanging from the bar, with your knees bent and feet on a box or on the floor.



Pull Ups - kipping


- drawing upon power and energy systems from the entire body, the kipping pull up is probably the most demanding, functional, and complete upper body exercise.



Pull Ups - kipping w/ a rubber band


- fast and powerful, the kip can't be done slowly



Push Ups


- try various hand positions and foot positions to increase / decrease difficulty
- keep body "hollow", lead with chest NOT your head



Handstand Push Ups


- the closer your hands are to the wall the harder these get.
- get your forehead down to the ground
- try on parallettes for added challenge



Ring Bridge


- lower yourself with your arms outstretched in front of you.
- don't go so low that you allow your back to arch



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