Slow lower to hollow + hollow rock video
-3 x slow lower + 5-10 rocks
-with PVC pipe

Hanging hollow press with box, 3 x 5 video
-start from neutral hang & feet on the side of the box
-engage lats and press to hollow
-hold for a few seconds

Jumping lat pulldowns, 3 x 5-10 video
-with a low bar or standing on box
-start from arch position with arms straight
-jump into hollow and press down on bar
-believe you can fly

Jumping bar MU, 3 x 5-10 video
-with a low bar or standing on box
-start from arch position with arms straight
-try to go around the bar and pull down with arms straight before the turnover

ADVANCED

Slow lower to hollow + hollow rock video
-3 x slow lower + 5-10 rocks
-with PVC pipe

Hanging hollow press with box, 3 x 5 video
-start from neutral hang & feet on the side of the box
-engage lats and press to hollow
-hold for a few seconds

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

Jump to bar & MU, practice for 5 min video
-single reps
-tight positions
-legs together and straight
-try to get a high catch in the MU