Arch - hollow snap, 3 x 5 video

Banded straight arm kipping, 3 x 5-10 video
-tight arch position
-raise toes
-open hips to hollow/neutral position
-pull down with straight arms

Jump to bar & straight arm kip, practice for 5 min video
-jump to bar with toes in front (pike)
-tight arch at the end of swing
-raise toes
-open hips to hollow/neutral position
-pull down with straight arms

Progressing kipping pull up, practice for 5 min
- 3-5 reps at a time
-try to progress to the highest pull you can
-pull up high pull up c2b
-keep same position throughout
-when going higher, try to get farther away from the bar (arms straighter)

ADVANCED

Arch - hollow snap, 3 x 5 video

Beat swings inside a band, 3 x 10-20 video
-band chest height
-keep legs straight and positions tight

Straight arm kipping, 3 x 5-10 video
-tight arch position
-raise toes
-open hips to hollow/neutral position
-engage lats & pull down with straight arms

Descend from support & MU, practice for 5 min video
-start from on top of the bar
-push hips back & keep toes in front
-tight arch
-lift toes & and press down on bar with straight arms MU
-attempt multiple reps