Optional Accessory GYMNASTICS by Erik Niemi Workout
Arch - L-sit snap, 3 x 5 video
Arch rocks, 3 x 10 video
Beat swings inside a band, 3 x 10-20 video
-band chest height
-keep legs straight and positions tight
Kipping pull ups/C2B + beat swing, practice for 5 min video
-between each kipping pull up or C2B do 1-2 beat swings
Descend from support & kip, 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 progress to MU if you can
ADVANCED
Arch - L-sit snap, 3 x 5 video
Arch rocks, 3 x 10 video
Beat swings inside a band, 3 x 10-20 video
-band chest height
-keep legs straight and positions tight
Kipping pull ups/C2B + beat swing, practice for 5 min video
-between each kipping pull up or C2B do 1-2 beat swings
Progressing kipping pull up, practice for 5 min
-progress to the highest pull you can
-keep same position throughout
-when going higher, try to get farther away from the bar (arms straighter)
-pull up high pull up c2b MU
-attempt multiple reps of MU
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