Welocme Guide
Basic positions
Beginner 2 arms drills
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2 arm muscle-up path way (0:24)
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2 arm Bend elbow pull drop to pike hang (0:31)
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Feet on the ground lat pull up (0:22)
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2 arm push up (0:24)
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2 arm flag hold with bend knee support (0:47)
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2 arm flag with foot support (0:05)
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2 arm Pike hang (0:12)
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2 arm tuck up and down (0:22)
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2 arm pull up hold (0:14)
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Hold with one roll one the fore arm(exercise) (0:11)
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Feet supported pull up (0:21)
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Support tuck leg lift (0:22)
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2 arm pike up and down straps low (0:18)
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2 arm tuck lift straps low (0:34)
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2 arm spin hang (0:20)
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2 arm back mid way legs-apart hold (0:13)
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2 arm back mid way tuck hold (0:10)
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2 arm back pike mid way hold (0:13)
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2 arm Foot touch flag hold-1 (0:27)
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2 arm Foot touch flag hold-2 (0:26)
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2 arm Half way back Pick skin the cat (0:23)
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2 arm Half way back skin the cat (0:18)
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2 arm High tuck hold 1 (0:08)
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2 arm high pike hold & L hold (0:18)
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2 arm High pike hold (0:11)
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2 arm high split meathook hold (0:11)
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2 arm High Tuck hold 2 (0:09)
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2 arm L hold (0:07)
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2 arm Meathook Up & down( one side) (0:11)
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2 arm mid nutcracker hold (0:07)
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2 arm Mid way tuck skin the cat (0:24)
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2 arm nutcracker hold (0:10)
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2 arm nutcracker switch from top (0:19)
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2 arm straddle lift variation By Alexi (0:14)
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2 arm straddle to candle By Alexi (0:08)
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2 arm Tuck back skin the cat to candle (0:20)
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2 arm tuck back skin the cat (0:15)
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2 arm Tuck lift (0:17)
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2 arm Tuck lift to candle (0:17)
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Wrapped lower down hang hold (0:09)
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2 arm shoulder shrug (0:25)
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Bum touch meathook to nut cracker (0:28)
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Bum touch meathook (0:24)
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Bum touch nut cracker (0:32)
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Seated leg lift (0:50)
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Foot touch flag open both side (0:26)
Intermediate - Meahook - nutcracker - Lifts Variation
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2 arm Tuck skin the cat with tempo (0:11)
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2 arm High tuck lift - Pike down By Vitali (0:10)
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2 arm Leg lift with tempo By Vitali (0:06)
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2 arm High pike lift with tempo by Vitali (0:17)
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2 arm high leg raise (tuck) (0:31)
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2 arm high leg raise (pike) (0:23)
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2 arm leg lift - slow down (0:12)
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2 arm Meathook - slow down (0:12)
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1 arm shoulder shrug & tuck lift by Alexi (0:11)
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Seated meathook (0:33)
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2 arm Back skin the cat back to mid high (0:21)
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2 arm Back skin the cat back to mid high (0:16)
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2 arm Back skin the cat pike back to mid high (0:18)
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2 arm Front & back flag entry tap (0:08)
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2 arm high tuck lift By Vitali (0:09)
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2 arm Leg lifts variation (0:13)
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2 arm Lift to nutcracker (0:16)
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2 arm meathook entry tap (0:11)
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2 arm Skin the cat pike- tuck down (0:11)
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2 arm Spin meathook mid-slide (0:13)
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2 arm Spin meathook mid-switch to nutcracker (0:21)
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2 arm Spin-left nutcracker hold(Right arm) (0:10)
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2 arm straddle combination by Alexi (0:14)
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2 arm Tempo skin the cat (0:17)
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2 arm Meathook-high switch- nutcracker- lower down hand reasing (0:10)
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2 arm Bend elbow - power pike - up down (0:13)
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2 arm Bend elbow - meathook - off hand hold (0:06)
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2 arm Meathook - high switch - nutcracker - mid switch - meathook (0:23)
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2 arm Nutcracker - mid switch meathook - high switch - nutcracker - off hand hol - supported down (0:29)
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Hand supported meathook:nutcracker - high switch - hand off hold- 1 (0:21)
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Hand supported meathook:nutcracker - high switch - hand off hold (0:17)
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Hand supported meathook:nutcracker - high switch (0:16)
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2 arm Bend elbow - hand supported meathook/ nutcracker- varistion (0:23)
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Hand supported meathook - mid switch - nutcracker - meathook - off hand hold (0:10)
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2 arm Spin meathook - slow down (0:17)
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2 arm meathook mid high (0:20)
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2 arm windwiper (meathook) (0:18)
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2 arm nutcraker (0:31)
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2 arm meathook spin the same arm side and the switch to oppsite arm meathook (0:08)
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2 arm meathook spin to the opposite arm side (0:05)
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2 arm meathook spin to the same arm side (0:06)
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2 arm half way meathook switch (0:21)
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2 arm controlled mid switch- meathook-nutcracker (0:28)
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Meathook off hand hold - supported hand down (0:11)
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2 arm Nutcracker- slow down (0:15)
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2 arm Spin nutcracker - slow down (0:17)
Intermediate - Flags
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Foot touch flag open (0:46)
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Candle lower down toe touch flag (0:37)
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2 arm Toe touch flag - lift - front (0:12)
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Ground toe touch flag hold - different angle (0:15)
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2 arm lift - meathook-flag-floor (0:13)
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2 arm Standing flag prep-front (0:09)
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2 arm Standing flag prep-back (0:08)
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2 arm Spin to toe touch flag on the ground (0:11)
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Toe touch - 1 arm flag hold (0:10)
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Toe touch - 1 arm flag hold - bend knee (0:11)
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Toe touch - 1 arm flag hold- foot off (0:13)
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2 arm Spin flag entry tap (0:06)
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2 arm Mid way slide to flag entry tap (0:17)
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2 arm Spin pike slide to 1 arm hold flag (0:12)
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2 arm Lift to flag entry tap with legs apart (0:16)
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2 arm (flag-pike transfer-flag straddle) (0:26)
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2 arm hang to flag (0:10)
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2 arm Spin slide - flag hold (0:15)
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2 arm Spin left - flag hold (0:03)
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2 arm candle to flag(straddle) (0:25)
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2 arm spin flag switch both side (0:33)
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2 arm Mid way slide to flag entry tap (0:17)
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Flag drill with foot in the loop (0:16)
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2 arm meathook - flag controlled (0:17)
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2 arm Pike slide to 1 arm hold flag (0:12)
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2 arm flag hold with micro spin (0:14)
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2 arm lift - flag controlled (0:08)
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2 arm slide - flag controlled (0:16)
Flare & Swings
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2 arm Tuck flare (0:14)
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1.5 arm flare (0:21)
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Sling reverse spin to meathook (0:13)
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Flare with sling (0:18)
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1 arm tuck flare (0:14)
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2 arm small front and back (0:16)
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2 arm pike to swing back (0:07)
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2 arm swing small to higher (0:15)
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2 arm small back swing (0:09)
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2 arm side swings with small arm pull (0:11)
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2 arm swing to candle (0:12)
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2 arm side swing to candle (0:15)
Spins
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2 arm spin 1 (0:08)
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2 arm spin (0:10)
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2 arm spin skin the cat (0:15)
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2 arm spin in stack position (0:15)
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2 arm tuck spin back skin the cat (0:22)
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2 arm spin tuck skin the cat (0:25)
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2 arm high tuck spin (0:06)
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2 arm pike spn (0:07)
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2 arm half way skin the cat spin (0:09)
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2 arm spin variation 1 (0:30)
