Banded lat pulldown, 3 x 5-10 video
-hollow position on the ground, feet away from rig
-pull PVC pipe from overhead down to hips

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

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

Jump to bar & attempt MU, practice for 5-10 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 attempt MU!

ADVANCED

Slow lower to hollow x 5 video
-tuck 1 leg straight both legs straight arms overhead
-with PVC pipe

Banded lat pulldown, 3 x 5-10 video
-hollow position on the ground, feet away from rig
-pull PVC pipe from overhead down to hips

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

Jump to bar & MU, practice for 5-10 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 MU
-try to get in a high catch position
-multiple reps