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The swing 360 is one of the basic tricks of dynamics. It consists of doing a full turn in the air and then grabbing the bar again. With this routine you will strengthen the exercises necessary to remove it and you will practice the different progressions. Strengthening is not 100% necessary in some cases, but they are very simple and short routines that will give you the security of having a good base for this movement.
The program is designed to be done twice a week, with an extra routine in case you want to do a 3rd session.
The duration of the routines is between 20' and 45'.
Use intermediate breaks between 1' and 2'30”.
Being able to do at least 6 pull-ups.