Open Gym, 8/22 to 8/28

Kipping Toes-to-Bar Progression

MOBILITY (6-10min)
Athletes are encouraged work through the following combination of mobility exercises to help them prepare for this week’s Open Gym progression:

~1min/side of Upper Lat Smash w/ Barbell
– WATCH THIS VIDEO SEGMENT from Movement-RX

~1min/side of Lower Lat Smash w/ Barbell
– WATCH THIS VIDEO SEGMENT from Movement-RX

~1min/side Sub-Scap Smash w/ Dumbbell or Softball
– WATCH THIS VIDEO SEGMENT from Movement-RX

20reps alternating Single-Arm Hang (2-3sec hang per side; scale to single arm hang w/ feet on floor)
– WATCH THIS VIDEO SEGMENT from Movement-RX

The entire video, from which the segments above were taken, and additional warm-up and movement prep can be seen in Movement-RX’s Warm-Up Series: Pull-Ups and Toes-to-Bar article (copy&paste: http://www.movement-rx.com/warm-up-series-pull-ups-and-toes-to-bar/)

KIPPING TOES-TO-BAR PROGRESSION
15-20min practice, start at Step 1, and work as far through the following steps as possible. Limit yourself to only those steps in which you are able to complete the movements as prescribed.

1. 20 Unbroken Hang Scap Retraction + 20 PVC Pass Through
   • start Pass Throughs (“dislocates”) with hands at the ends of the pvc, and move in 1-2 finger widths every 5 reps
2. 15 Hollow Ups w/ PVC + 15 Superman (Arch-Ups) w/ PVC;
   • “Hollow-Up” = from the supine position (face up), lift up into a hollow position while holding a PVC in the overhead position – hold for 1-1000 count and then release.
   • “Superman” = from the prone position (face down), lift up into an arch position while holding a PVC in the overhead position – hold for 1-1000 count and then relax.
3. 10 Band Resisted Hollow-Up & Press Down;
   • One end of a band attached to upright, and other end looped over PVC; perform hollow-up as above, but continue to press the PVC towards your hips with straight arms (movement idea & photos courtesy of Melissa Hurley & CF Invictus).
4. 2 x 5 Kip Swings + 5 V-Up w/ PVC;
   • focus on moving the belly button back and forth for the kip swing, while moving the head back and forth through the arms in the same direction as the belly button
5. 2 x 5 Kipping Knee Raise;
   • Back Swing = pull knees to chest while pushing back away from bar (in the hollow position)
   • Forward Swing = focus on pushing the feet back down the floor while pushing the head through into the arch position.
   • do not progress if unable to string all 5 reps without uncontrolled swinging.
6. 5 x 2 Kipping Knee Raise + 1 Kipping T2B + 2 Kipping Knee Raise;
   • as soon as the toes make contact with the bar, actively pull the legs into the chest and then push feet to the floor (don’t simple let the feet/legs fall).
   • do not progress if unable to touch toes to the bar AND return right into kipping knee raise.
7. 3 x 1 Kipping Knee Raise + 1 Kipping T2B + 1 Kipping Knee Raise;
   • do not progress if unable to touch toes to the bar AND return right into kipping knee raise.
8. max rep unbroken Kipping T2B
   • reps should be unbroken, and completed without swinging (i.e., true kipping only).
   • no more than 5 attempts.

A few of the movements and ideas contained in this week’s progression were borrowed from Melissa Hurley’s series on developing kipping Toes-to-Bar – you can read through the series of posts at the CF Invictus site by clicking the following links:
– Steps to Toes to Bar – Progressions #1-4 Hollow Body and Bow Position;
– Steps to Toes to Bar – Progressions #5-6;
– Steps to Toes to Bar – Progression #7-8 Get Your Body Behind the Bar;
– Steps to Toes to Bar – Progression #9-10 The Kipping Toes To Bar; and,
– Steps to Toes to Bar – Progression #11 Tuck, Pull and Scoop