Jakob | Move or Die

1. Spine Twists From a Dead Hang position, open the legs wider than your shoulders. Initiate a rotating motion with your hips. Keep it going in both directions. Arms stay straight - Don't pull.

2. Knees to Chest Hold Pull up the knees to the chest area and hold for 10-15 seconds. Really push the thighs against your upper body and keep the crunch. Don't do a front lever.

3. Active Arch Hang Hold This is a hidden gem to develop a strong upper back. Pull yourself up through the T-Spine till your upper body becomes almost horizontal to the ground. NO pull in the arms. No Front lever - legs hang loose. Really retract the shoulder-blades to the spine Hold for up to 15 seconds.

4. L-Sit Hold Start as in 2. But now raise the legs straight into a L-Sit Position. Distribute the tension from the hands to the toes. Press the legs together and straighten the toes. Hold for up to 15 seconds.

5. Tuck Front Lever Hold Again, pull the knees up like in 2 but now also lift your hips till they are at the same height as your shoulders. Hold there for 3-5 Seconds!

6.German Hang Pull your knees u like in 3 but now thread them through your arms and come down on the backside. Work slow and controlled, no pull from the arms. Lower down until you are at the endpoint of your mobility. Hold there for 10 secs. Land controlled by releasing the grip.

Have an outstanding time hanging around! Good practice to you, Jakob