progressions - Knees to Chest

Progression 1 - Kip Swing

Points of Performance
- Control the kip swing through the shoulders, alternating between hollow and arch.

Progression 2 - Knees to Parallel

Points of Performance
- Use the kip swing to assist motion
- Knees are raised to parallel or above and then kicked back into swing

Progression 3 - Knees to Chest

Points of Performance
- Bring the knees as high as possible while maintaining kip swing.

ProgressionS - Toes to Bar

Progression 4 - Foot Flick

Points of Performance
- Perform knees to chest and then kick feet as close as possible.
- Ensure you are maintaining a kip swing while doing this.

Progression 5 - Toes-to-Bar

Points of Performance
- Stay tight during swing and drive the feet back towards the ground quickly.