Get right at or right below paralell , hold that position for as long as you can. Record your time.

If you are just starting out with hangs, find a smith machine bar or squat bar where your feet can touch. Once you feel comfortable and strong lift your feet off the ground and hold feeling stretch through the lats and scaps. If still to difficult, keep feet on the ground.

For prep work or a strategy to build up elasticity, perform these hops with the 2nd hop always higher then the first. Maintain good angles and be soft with your landings.

Grabbing something that you can elevate your heels about 2 inches off the ground. I am using 5 lb plates. Notice how I trap my air at the top before I go into the squat. Try to maintain a slight tuck in your pelvis and exhale as you stand up. Do not let your pelvis go back into an anterior position or let your back arch back out as you stand up. Maintain a stable pelvis through out the whole movement.

Getting into a position like you are starting a lawn mower, your opposite side arm can be on your opposite side leg. And perform the row pattern keeping a stable core and good spine angle.

Setting up in a push-up position, place the dumbbell on the opposite side of your body and pull it through using that opposite arm. Keep lower body stable and prevent back from arching.

Perform medball slams with intent but with a slower tempo in between. Feel like you take 2-3 seconds in between reps.

With one leg staying on the ground, perform a crunch with the ball going over the knee.

Hanging from the bar, perform a strict pull-up trying to get the chin passed the bar and controlling your body back down. NO KIPPING

Starting on a slight elevation box that is 6-10 inches high, drop down to the floor, land softly then jump as high as you can once you touch the floor.

Standing with wide feet, hinge forward bringing your hands underneath feeling a deep stretch in your hamstrings. Make sure there is no tension in your back.

In a one knee position, grab the ankle and pull it towards your glutes. Feeling a deeper stretch through the hip flexor and quads. *(Note:If pulling ankle causes knee stress, or puts hip flexor into to much of strain, do not perform this movement.)

Starting in a push-up position, push your self up to a toe touch position while keeping palms on the floor as long as your can. Feeling tension in you hamstrings.

Start in a crab position, driving the hips up bring one arm up and reach it across your body reaching your finger tips towards the floor, then start back at the first position.

Hold this position for the required time

You can move the bench to where your feet are on a wall too. But be some where to put your feet on and have a slight degree of incline. This is a better position for your ribcage and you are able to keep your back on the bench the whole time during the movement.

Starting in a single leg position, let the load pull you into a hinge, maintaining stability come back to the starting position then perform a row.

Get down into the bottom of a pushup and hold this position for the required time.

Starting in a tall, knee flexion position. Whichever hand the bar is in the leg goes back into a lunge, once back in the lunge switch feet low and stand back up to press the bar.

Starting on your knees, roll the ball out keeping your pelvis tucked. Once you feel you're in a strong position, pop up on your toes and hold a plank for about a 2 count and then drop back down on your knees.

Squeezing the medball with your same side knee and elbow, keeping back flat and raising shoulders up slightly to engage core, perform a deadbug maintaining tension.

Attaching a band at a higher point, put your shoulder into a backswing position. Hold this position feeling a stretch than trying to hold the stretch as you try to feel separation from the lower body.

Utilizing yoga blocks/foam rollers/books that are slightly past the front foot. The back foot is on a back wall. Pushing through the hand, place hand on ribcage rotate upper body as your neck looks up towards the ceiling .

Bring your knee up high and grab with the opposite hand. Feel like you are pulling that leg in, as you do rotate the opposite arm and turn the head with it to complete the "Stretch."

As you are traveling forward, bring your opposite knee up towards your chest and try to connect with your opposite elbow. Try to maintain the down leg straight as possible.

Wrapping a band around a kettle bell, perform a retro walk loading the back heal, rotating pelvis. Weight should be 80-20 with 80 being on the back heal. As you reach the weight down, pull the band maintaining this position, then starting over in the first position.

Starting in a pushup position, push your whole body up off the bench. Make sure you are aware of your wrists and landing soft on the bench.

Start by sitting on the box, lift your feet from the ground, right when your feet touch the ground perform a vertical jump reach the ball towards the ceiling. Make sure you land soft and reset back on the box.

With the rear foot elevated, make sure to keep majority of foot on the front foot. Load is in the opposite hand, have a slight knee bend and hinge into a good position. Feeling hamstring, glute, hip.

Perform hammer curls in a standing position with palms facing eachother. Normal tempo do not swing the body.

Get into a side plank position, at a slow tempo and maintaining proper shoulder stability with the down arm, bring the top arm and reach it underneath the torso and then bring it back up. Keep pressing through the floor with the down arm the whole time, your traps should not creep up towards your ear.

Getting into plank position on a bench, keeping hips square and shoulder square, row a kettle bell or dumbbell while maintaining tension in the core.

Driving one side leg into end range flexion, hold this position as you rotate over that side. You do not have to use ball or any weight, and if a box is available this is the best way to feel end range.

Grabbing a stick or even a towel will work. Sit back on heels while maintaining a slight tuck with the pelvis. Feel light tension in your shoulder rotators and stretch in the lats. Pull the stick or object over you head to enhance the stretch and gain range in the position.

Starting on all fours, sit back on heels to feel stable. Rotate the lower arm under trying to get that shoulder to the floor. Rotate the other arm up having your head turn with it. If to difficult, start with the under rotation.

Being dynamic, rotate the band to the outside of your body and rotate your lower body the opposite direction. Maintain stability and be dynamic.

Starting in a tall kneeling position with the outside knee up, press with opposite arm across the body maintaining stability in the tall kneeling position.

Get into a position where rowing side leg is back. A lot of weight on front foot and forward hand, do not row with momentum and control the weight while keeping back flat.

Keeping a slight bent in the elbow, raise the dumbbells to the side with out going higher then your deltoids. Make sure you do not let your upper traps come into play and you control the movement.

Starting with a yoga block or foam roller in between your legs and holding a kettle bell with the up arm. Rotate your lower body towards the floor as your maintain shoulder stability with the arm thats holding the kettle bell. Be aware of neck stress and keep eyes looking at the kettle bell.

Perform a single arm swing and catch the kettle bell close to your chest, as you're catching the kettle bell your lower body should be transitioning into a lateral lunge. Continue this movement for the required number of reps

Using a freemotion or a cable machine, alternate your pulldown and with each rep feel like you are doing a side crunch and exhale. (Compressing the ribcage) Make sure the opposite side arm is long.

With your top leg straight, apply a little bit of pressure on the foam roller as you rotate your upper body with out feeling tension in your lower back.

Kicking one leg out, rotate to that foot and hold the stretch for 2-3 seconds, then rotate back to the original position.

Perform 2-3 sets of each drill and go all in a row!

90-90 Breathing: 5 second Inhale, Hold for 5 seconds, Exhale for 5 seconds, Hold for 5 repeat for 5.

Shin Box: Reaches Inhale at the top, reach, exhale back up. 5 Reps each side

Shin Box: Rotations Inhale underneath, exhale on the rotation. 5 Reps each side

Modified Toe Touch: Knees Bent, Inhale, Exhale straighten out legs. 5 Reps Total

Slow Cat/Cow: Focus on segment of the whole spine start slow, start from the neck move your way down.