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Weird Grip Handstand Split
Step 1 Hook your inside knee high up the pole. Step 2 Grab with your inside arm in a an inverted weird grip position. Step 3 Lift your butt up and start straightening out your legs into a split position. Step 4 When you feel safe, slowly release your inner arm and grab behind the pole onto your leg, somewhere around calf level. Step 5 Arch your back, to extend the split. Step 6 To come out just handstand out ;)
Cle De Sol
Step 1: Start with a Shouldermount to Brass Monkey! Step 2: Release your inside arm and hook the inside elbow tightly around the pole. Step 3: Bring your outside arm, pointer finger down down the pole and slide it down. Step 4. Unhook your outside leg and bring it down, grabbing with the inside arm the outside ankle. Step 5: Unhook your inside leg and bring it parallel to the pole. Step 6: Release your lower arm and voila, here is the shape! Step 7: To come out, grab the pole back with your lower arm, release your hook and your ankle and slowly cartwheel out sideways.
Chestpress One Hand Butterfly
Step 1: Invert into your Princess Grip Shouldermount Step 2: Hook the same side calf, as your twisted grip hand onto the pole, right above your hand. Step 3: Release the other (lower) arm, and grab your unhooked leg by the ankle. Pull from there into your dancer pose. Step 4: To come out, you can simply go back into your princess grip shouldermount straddle and lower down.
Take at least one big climb, to ensure you have enough space for your Brass Split. Enter your brass monkey hook from a pole sit. Bring the outside hand right above your inside knee, and your inside hand as low as possible. Arch through your back and open up your top leg into a split position. Make sure to push your knee-pit securely into the pole, to guarantee a good grip. To exit simply rehook the brass monkey leg and exit for example trough pulling up into a pole sit.
Invert into your outside leg hang, bring your inside leg around the pole right in front of your chest and grab it with the outside hand. Unhook your outside leg and grab it with the inside arm right by the ankle, your outside leg should be bend. Pull your outside into a split passe position and hold on tightly to your inside leg, trying to keep it parallel to the floor. To exit you can drop into your inside leg hang.
Shoulder Mount Flip 1. Place one shoulder on the pole with both hands above in cup grip. 2. Kick both legs up and pike them to the side of the pole in which the shoulder is on. Shoot the hips up and over, rolling your body over the shoulder. 3. While landing, control your body by pulling up with your arms.
Superman 1.Invert into an outside leg hang. Grab the pole above your knee with your outside arm. 2.Bring the hip of your inside leg to the pole, pressing it towards you. Grab the pole below the inside leg with the inside arm. Press down with the arm to keep your upper body up. 3. Lift the top leg off of the pole and bring it towards your face. Then, rotate your body 180 degrees until you are facing away from the pole. 4. Drop your hips towards the floor and squeeze your legs together and up towards the ceiling to create extension in the hips. Release the bottom hand from the pole and pull the chest up, extending the back. 5. To exit, slightly pike the hips until you can grab the pole with the bottom arm again. Rotate the body back into your leg hang.
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