Option 1:

A. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch

B. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)

C. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend knees to touch toes to bar if you need to)

D. Accumulate 3 sets of 5 TTB with same points from "C" AND not looking at the bar (look straight ahead)

TTB Strength Option – if unable to reach toes to bar:
4 sets:

A1. 30 sec loaded compression pike stretch

A2. 10 seated TTB pulses
*If you cannot make contact with the bar- raise legs as high as you can and hold for 1-2 sec at top of each rep- fight for as much height as you can get

A3. Accumulate 15-20 sec hanging Lsit hold
*with toes pointed and knees locked out
Rest 30-60 sec b/t each for quality