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.
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.
Affix a light loop band to something that will not move. Put your hand inside the end of the band, so it crosses the back of your wrist like a bracelet. Hold both sides of the band in your hand. To begin the row, start by pulling your shoulder blades back (retraction) and down (depression). Start with the palm facing the ground, and as you pull the band towards your waist rotate your palm to the ceiling. Be sure to keep your shoulder blades retracted and depressed throughout the exercise. Repeat on both sides.
The double arm version of this exercise involves grabbing inside the band from the underneath with both hands. Shoulder blade position stays the same, but this time both arms pull, hands rotating to palms up once they reach the body.