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Weighted Hanging Knee Raise

Pull - Up Bar • 21s

Developmental / Intermediate

KEYS:

ENGAGE LATS/CORE TO PREVENT SWAYING
CONTROL THE REP
SQUEEZE FEET ON MEDICINE BALL

Hebrews 2: 5-9

Up Next in Pull - Up Bar

  • 3 Way Pull-Up
    00:44
    3 Way Pull-Up

    3 Way Pull-Up

    Developmental / Intermediate

    KEYS:

    ENGAGE LATS/CORE TO PREVENT SWAYING
    NEUTRAL GRIP - OVERHAND GRIP - UNDERHAND GRIP
    CONTROL THE REP

    Hebrews 4: 12

  • Hanging Side to Side
    00:21
    Hanging Side to Side

    Hanging Side to Side

    Developmental / Intermediate

    KEYS:

    ENGAGE LATS/CORE TO PREVENT SWAYING
    UPPER BODY STAYS STRAIGHT AS LOWER HALF ROTATES
    SLOW AND CONTROLLED REPS

    Hebrews 2: 1-4

  • Toe to Bar
    00:11
    Toe to Bar

    Toe to Bar

    Developmental / Advanced

    KEYS:

    LOCK CHEST INTO PLACE
    PREVENT SWAYING
    PULL CORE INTO RIBS AS YOU MOVE
    CONTROL THE REP

    Hebrews 2: 17-18

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