In this course, participants will learn principles that will increase strength development, core control, and spatial awareness, all of which improve performance. Athletes will learn skills and implement drills to improve the following; ring, bar, and handstand variations.

1. Ring variations – core training exercises, ring push-ups and ring dips, support work, proper hand placement, static holds, muscle-ups, muscle-up drills and conditioning

2. Bar variations – gymnastics shapes, kipping swing, pull-ups (static and dynamic), chest to bar pull-ups, butterfly pull-ups, toes to bar (static and dynamic), knees to elbows (static and dynamic), and bar muscle-ups

3. Handstand variations – balance work, freestanding handstands, handstand push-ups (static and dynamic), and handstand walking This course is suitable and customizable for athletes of all skill levels.

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