Strict Toes to Bar

  • Banded reverse crunches or hanging knee tucks

Strict Pull Ups

  • Banded pull ups

  • Partner assisted pull ups

  • Lat pull down

  • Table body row

  • Pillowcase door row

Handstand Walk

  • Quadruped crawl

  • Pike handstand shoulder tap

  • Dumbbell bear crawl

Handstand Push Up

  • Pike handstand push up

Double Unders

  • Dumbbell Suitcase Lateral Hops over stick or dumbbell, 5-10lbs/hand

  • Single Unders x 2 per prescribed Double Unders

  • Jump with penguin taps (tap hips twice per jump)

  • High knees run in place

  • Butt kickers

Sled Push/Pull

  • Band pull through

  • Plate push or pull

  • Dumbbell bear crawl

GHD Hip Extension

  • Supine hip extension

  • Rig one up with a bench and barbell

  • Hook feet under a bench while lying prone on top

  • Use a ball or side of a couch

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