Starting in a plank position from hands, lower until your chest is at the ground and then press back up to plank. Be sure to keep the body tight and the glute muscles squeezing. Be sure to also pull the shoulder blades back and down as you descend. At the top of your press you should have your elbows locked out and your shoulder blades pressing apart slightly. At no point during the movement should your shoulders shrug to your ears.
Start lying stomach facing down, with your head and feet on the ground. Bring arms up to your ears and lift both legs and arms off of the ground. Hold for a second at the top, and then return arms and legs to the ground.
Using a box set just underneath a higher bar, do a kip swing under the bar. Because of the box the knees will have to soften during the arch part of your kip swing. On returning to the hollow swing, press down hard on the bar, while simultaneously jumping off the box to arrive over the bar in the bottom of the dip.
Initiating a kip swing under the bar, lift the toes (as if doing a toes to bar). Only lift the toes to eye level, at which point initiate a hip thrust towards the bar, while pressing down hard on the bar to trasition overtop. Complete the movement with a dip, straightening the arms at the elbows.
Hands in pullup grip (pronated), pull the chin over the bar, while also pulling the knees to the chest. This exercise can be done repetitively, or used as an isometric exercise where we hold the chin over the bar, and knees to the chest for a period of time.
This exercise develops lat strength for muscle-ups, pullovers and front levers.
Starting in a pullup or chin over bar position, press the bar away, leaning the shoulders back as the toes rise. It is critical to keep a tight hollow position, so that the hips to not pike while performaing the movement. If piking is happening regress the movement to the Gorilla Flatback.
Start in a plank position with your shoulders stacked over the hands, the core tight and feet shoulder width apart. Pressing the hips back and up to downward dog reach one hand to touch the opposite foot, and return to plank before completing the second side. If the plank position is too challenging, remain in downward dog, alternating toe touches.
Strengthen your core AND your lats at the same time! Starting in a plank from hands, tuck the tailbone under (tail between your legs) and press the ribs down (hollow body). Press the ground away, pulling the shoulder blades apart (protraction) while pulling them down your back (depression). Rolling onto the toes, lean the shoulders forward of your wrists without bending at the elbows or collapsing the shoulder blades together.