Intermediate

Tornado swing and half turn

Biceps - Obliques - Abs - Forearms - Lats

Tornado swing and half turn

Perform a swing on the bar.
When you get to the back, cross your hands so that one is in supine grip and the other in prone grip, this will start a rotation.
When you are back in front of the bar, pull with your arms and perform a half turn (180º), falling to the ground back to the bar.

Sessions

Monkey Freestyle Basics

Intermediate

Biceps ∙ Forearms ∙ Dorsals ∙ Abs ∙ Triceps ∙ Chest

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Pike on the bar

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Abs ∙ Biceps ∙ Lats

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Advanced

Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid

Wrists extensions stretch on the floor

Wrists extensions stretch on the floor

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Forearms

Tucked front lever elevations

Tucked front lever elevations

Intermediate

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Tip-toe posterior pelvic tilt

Tip-toe posterior pelvic tilt

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Abs ∙ Glutes ∙ Hamstrings ∙ Calves

Scapular retraction

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