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.
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.
Lying on your back (supine) tuck your tailbone, squeezing your legs and glutes tightly. Lift your shoulder blades off the ground by pressing your ribs down and engaging your upper abs. Holding this dish shape, begin to rock front and back. Think of initiating the rock upwards with the legs by pulling the pelvis off the ground, then the upper body rock by pushing the chest forward.
Hanging from a bar, perform a regular grip (pronated) shoulder shrug. At the top of the shrug press forward with your hands into the bar, activating the lat muscles, and reducing the angle between the arms and the body. At the same time, curl up with the abs, bending the knees in an attempt to tap your knees to your elbows. Initiate this movement first with the shoulder press, then add in the leg lift.
Hanging in either a pullup grip (pronated) or chinup grip (supinated), pull until your arms are bent at less than 90 degrees. This movement is isometric, so we will be holding the static position for a length of time. It is important the elbows stay close to the body and not flared out to the sides.
Variations: Pulling until your chin is over the bar, and your elbow angle is compeletely closed, and hold. Or pulling until your elbow angle is 90 degrees and holding in this position.
Seated on the ground with your legs straight and together (piked), put one hand on the ground on either side of your legs. Keeping your back straight lift both legs off the ground repeatedly keeping the legs straight (no knee bend). To increase the challenge walk your hands closer to your knees / feet. To decrease the challenge, put your hands on the ground behind your back so that you are not so closed / piked at the hip.
Seated on the ground with your legs straddled (apart), put one hand on the ground on either side of one leg – that is your working leg. Keeping your back straight lift the working leg off the ground repeatedly keeping the leg straight (no knee bend). To increase the challenge walk your hands closer to your knees / feet. To decrease the challenge, put your hands on the ground behind your back, still working one leg at a time.