This is a pole vaulters hanging core routine. Most everybody can find some sort of high bar similar to this. An athlete will do 3 sets of 3 in all of these drills. The first is the hanging knee up, hanging and pulling the knees up to the chest. Second is the straight leg leg raise. And third, the athlete is swinging through their back foot connecting through the top, working their core, and also working on their swing. For a little added upper-body strength, complete the series with 3 regular pull-ups.

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