learn circus in one minute, russian climb with spread silks

Methodology; isometric hold in tuck position, isometric hold in pike position, tangle the foot.
Strength; row or horizontal pull with bent legs and separated fabrics, row or horizontal pulling legs straight and separated fabrics, half pull ups or vertical pulling with spread legs and separated fabrics, half pull ups or vertical pulling in pike position and separated fabrics, pull ups. leg lifts in tuck position with bent arms, leg lifts in tuck position with straight arms.
Flexibility; hip stretch.