SLOPING VAULT BAR

AEROBIC/CARDIO, BALANCE, AGILITY & ENDURANCE: ABDOMINALS, BICEPS, SHOULDERS & GLUTES

• STRAIGHT LEG VAULT (BODY FACING UP SLOPE):  Place hands on the bar just above waist level and jump/vault over with legs straight and together.
• TUCKED LEG VAULT (BODY FACING UP SLOPE):  Place hands on the bar just above waist level and jump/vault over the bar with knees toward the chest.
• ONE-HANDED VAULT (BODY FACING DOWN SLOPE):  Face body looking down sloped bar.  Place hand closest to bar just below waist level height and vault over bar keeping legs straight and together.  Repeat on the opposite side.
• BEGINNER MODIFICATION:  Grasp one end for support and hop continuously from side to side.

PARALLEL BARS

INVERTED BODYWEIGHT ROWS: BICEPS, SHOULDERS, ABDOMINALS & BACK

Position yourself under bars.  Place feet on the elevated bar while grasping handles above your chest.  Keeping abs tight and back straight, pull yourself up (without sagging the hips, or rounding your lower back) until your chest is raised to bar level where your hands are placed.  Squeeze the shoulder blades together at the top of the movement.  Repeat until you have completed the desired number of repetitions and sets.

• MODIFICATIONS: Perform the same movement without feet elevated, instead placing heels under the elevated foot bar (or) while grasping handles, place feet on the ground with knees bent to a 90-degree angle.  Pull up and perform the movement as above.  Do 3 of 10 reps or until you cannot do anymore.