THE WHAT:
A foundational bodyweight strength exercise which develops transferable understanding and conditioning of the fundamental "hollow-body" position. This characteristically globally-concaved structure is fundamental in that it produces maximal TENSION in the body, radiating from the inside...

THE WHAT:
A prone, floor-based global-stability drill performed in either an isometric hold or “pushups” variation. Its optimal execution relies on an EMBODIED understanding of the "hollow-body" form, namely sustaining a strong 'neutral' spine-position through conscious posterior pelvic-tilt ('PP...

THE WHAT:
The 'Dragon-flag' form is a progressive, bent-arm lever form which both develops & conditions global structural-stability, namely strength to stabilise the spine ("core-strength") under increasingly unfavourable leverage. With the "hinge" at the shoulders, everything shoulders-down serv...

THE WHAT:
A simple & convenient global-stability drill performed with the gymnastics rings. Its optimal execution relies on an EMBODIED understanding of the "hollow-body" form, namely sustaining a strong 'neutral' spine-position through conscious posterior pelvic-tilt ('PPT') & supported by activ...

THE WHAT:
A fundamental straight-arm shoulder-extension context for mobility, strength, and structural-balance development (i.e. to "balance out" overhead pushing/shoulder-flexion contexts).

Whilst the fundamental bilateral context (i.e. both hands & feet on the ground) helps to diagnose, develo...

THE WHAT & HOW:
The '"Animal box" allows for a quick & simple transition between prone & supine quadrupedal positions. In incorporating with wider quadrupedal locomotion vocabulary, it most notably allows for seamless switching between variations of the 'Bear crawl' (prone) and the 'Crab/table wa...

THE WHAT (SCAPULAR-PUSHUP):
An upper-body mobilization, neuro-muscular & strength-development context form which expresses straight-arm scapular/strength (SAS/S), in horizontal pushing.

Structurally, it represents and practices a global "hollow" of the body (slight flexion from head-to-toes, lik...

THE WHAT & HOW:
Linear progressions for developing strength & patterning for straight-arm pulling, incorporating both straight-arm scapular-strength (SASS) and straight-arm strength (SAS).

Particularly from the initial 'Knee-raise' progression, the ultimate objective should be kept in mind throu...

THE WHAT & HOW:
Linear progressions for developing strength, patterning, and familiarity with straight-arm pulling on the gymnastics rings, affecting both straight-arm scapular-strength (SASS) and straight-arm strength (SAS).

Along with variations of ‘Knee-to-bar’, this conditioning context emph...

THE WHAT:
Lifting a heavy load, and walking. Two fundamental facts of life which, at first glance, can seem of insufficient intensity to compare to the likes of a 'Back squat' or 'Deadlift' - but there is a reason why forms of loaded-carrying are a staple of all 'Strongman' events.

The load can ...

THE WHAT & HOW:
The 'AG ('Artistic gymnastics') support' position allows for the development of strength to PULL and support oneself in the ranges of shoulder-extension. This is as opposed to the more passive range which is develop in shoulder-extension contexts, such as the 'German hang' positio...

THE WHAT & HOW:
A fundamental & easily accessible context for development of the 'open-shoulder' position (facilitating overhead arm-flexion range) in a loaded, isometric context. As part of its form & execution, the 'hollow-body' position is also drilled & conditioned in a prone position, resist...

THE WHAT:
A linearly-developmental, horizontal pushing frame in the sagittal plane for strength & stability development. It allows the practitioner to explore & develop the more "open" ranges (i.e. elbow-angle) of bent-arm strength and integrating with straight-arm strength (in entering the top, ...

THE WHAT & HOW:
The lying waist rotation is an isolated context to both explore and develop transverse rotational-range of the trunk and, when optimally executed, spinal stability. It is concerned with manipulating the weight of the legs in space using INTRINSIC strength and adherence to "quality...

THE WHAT:
Fundamental "core" and straight-arm scapular-strength (SASS) development contexts affected by lifting & extending of the legs toward a full 'L-sit' form, and holding isometrically. At the same time, it also teaches basic manipulation of 'mechanical advantage' with the legs; essentially ...

THE WHAT & HOW:
'THE L-SIT' represents another fundamental bodyweight-strength (BWS) form whereby the load of the body in its entirety is held off of the floor. That it begins in a seated position and utilises a scapular pushing mechanic with much greater "real-world" application than other BWS f...

THE WHAT:
As a straight-arm strength (SAS) form, the 'Front-lever' (FL) develops the capacity to withstand isometrically & "pull" one’s bodyweight in & out of a position of hanging shoulder-flexion, i.e. with the straight-arms in FRONT of the medial-line of the body.

Whilst this has application ...

THE WHAT:
Both contexts exploring hanging transverse-rotation in a "piked" front-lever form, the 'Windshield wipers' (WW) are a patterning & conditioning context, whilst the 'Meathook' (MH) is an isometric-form which might well be classed as a skill.

For this reason they cannot really be seen as...