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BAB'S MOVEMENT LAB
KNOW THE MOVE.
OWN THE REP.
Every lift, jump, drill, and body shape in one searchable place. Find it fast, learn the standard, and show up ready to move.
Learn the standard
Read the setup, key cues, and mistakes before the first set.
Use the right level
Beginner builds the base. Intermediate adds skill. Advanced movements may need Coach Babs's setup or approval.
LOWER1½-Rep Split SquatSingle-leg strength and time under tension.Intermediate
HOW TO DO IT
Lower fully, rise halfway, return to the bottom, then stand—that sequence is one rep.
THREE CUES
- Own the bottom
- Front foot planted
- Complete every half rep
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
JUMP180° Jump to StickRotational power and organization before landing.Intermediate
HOW TO DO IT
Jump vertically, rotate 180 degrees in the air, and land facing the opposite direction without extra steps.
THREE CUES
- Jump up before turning
- Land softly
- Freeze
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
MOVE90/90 Hip SwitchActive hip rotation through both sides.Beginner
HOW TO DO IT
Sit with both knees bent and rotate them side to side without forcing range.
THREE CUES
- Sit tall
- Move from hips
- Use hands if needed
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
ENGINEA-SkipSprint rhythm and front-side mechanics.Beginner
HOW TO DO IT
Skip forward while driving one knee up and striking the opposite foot under the hips.
THREE CUES
- Toe up
- Strike under hips
- Cheek-to-pocket arms
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
ENGINEAcceleration SprintFirst-step projection and runway acceleration.Advanced
HOW TO DO IT
Start from the assigned stance, push back through the ground, and rise gradually through the sprint.
THREE CUES
- Push—do not pop up
- Violent arms
- Accelerate through line
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
MOVEAdductor Rock-BackInner-thigh mobility with controlled hip movement.Beginner
HOW TO DO IT
Start on hands and knees, extend one leg to the side, and push the hips back while keeping a flat back.
THREE CUES
- Long side leg
- Hips move back
- Back stays flat
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
JUMPAlternating BoundsElastic horizontal power from leg to leg.Intermediate
HOW TO DO IT
Travel forward with exaggerated running bounds and controlled alternating contacts.
THREE CUES
- Project forward
- Cycle free leg
- Control contacts
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
MOVEAnkle RockControlled ankle range for squats, sprints, and takeoff.Beginner
HOW TO DO IT
Keep the heel down and drive the knee toward the wall over the middle toes, then return.
THREE CUES
- Heel heavy
- Knee tracks toes
- Pain-free range
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
ENGINEAnklingLow-amplitude sprint contacts and active foot placement.Beginner
HOW TO DO IT
Travel forward with tiny quick steps, lifting toes and striking beneath the hips.
THREE CUES
- Small steps
- Toe up
- Bounce off ground
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
TRUNKArch HoldThe long posterior body shape used in gymnastics and swing control.Beginner
HOW TO DO IT
Lie face-down and lift arms, chest, and legs slightly while reaching long.
THREE CUES
- Reach long
- Squeeze glutes
- Keep breathing
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
LOWERBack SquatTotal leg and trunk strength through a loaded squat.Advanced
HOW TO DO IT
Secure the bar on the upper back, brace, squat to the assigned depth, and drive up.
THREE CUES
- Brace first
- Knees track toes
- Whole foot down
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
PUSHBarbell Bench PressHeavy horizontal pressing strength.Advanced
HOW TO DO IT
Set the upper back and feet, lower the bar to the chest under control, then press to straight arms.
THREE CUES
- Use a spotter
- Wrists over elbows
- Stay tight
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PULLBarbell Bent-Over RowHorizontal pulling strength from a held hinge.Intermediate
HOW TO DO IT
Hold a stable hinge, row the bar toward the ribs, and lower without changing torso angle.
THREE CUES
- Torso stays still
- Bar to ribs
- No jerking
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
PULLBarbell CurlElbow-flexor strength with both arms working together.Beginner
HOW TO DO IT
Stand tall, curl the bar without swinging, squeeze, and lower to straight arms.
THREE CUES
- Elbows stay close
- No hip swing
- Lower fully
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
LOWERBarbell Glute BridgeLoaded hip extension with a floor-limited range.Intermediate
HOW TO DO IT
Lie with the bar over the hips, drive through the feet to lift, pause, and lower.
THREE CUES
- Ribs down
- Drive through heels
- Finish with glutes
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERBarbell Good MorningHamstring, glute, and trunk strength in the hinge.Advanced
HOW TO DO IT
Brace with the bar on the upper back, soften the knees, push the hips back, then stand tall.
THREE CUES
- Hips travel back
- Shins stay quiet
- Stop before the back rounds
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERBarbell Hip ThrustPowerful hip extension and glute strength.Intermediate
HOW TO DO IT
Set the upper back on a bench, place the bar over the hips, drive to a level lockout, and lower.
THREE CUES
- Chin tucked
- Ribs down
- Squeeze two seconds
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERBarbell Split SquatUnilateral leg strength from a stable stance.Advanced
HOW TO DO IT
Keep both feet planted, lower the back knee from a split stance, and drive through the front foot.
THREE CUES
- Feet stay planted
- Drop straight down
- Front knee tracks toes
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
ENGINEBarbell Wrist CurlForearm flexor and grip endurance.Beginner
HOW TO DO IT
Support the forearms on the thighs, palms up, curl the bar with the wrists, and lower.
THREE CUES
- Forearms stay down
- Move only wrists
- Control range
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
TRUNKBear CrawlCross-body coordination and moving trunk control.Beginner
HOW TO DO IT
Hover the knees and crawl with opposite hand and foot moving together.
THREE CUES
- Knees low
- Back quiet
- Short steps
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKBear-Plank Dumbbell DragAnti-rotation control while moving a load beneath the body.Intermediate
HOW TO DO IT
Hover the knees with the feet wide and drag the dumbbell across using the opposite hand without rotating.
THREE CUES
- Knees hover
- Feet wide
- Hips square
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
ANKLEBent-Knee Calf RaiseSoleus strength for repeated sprint contacts.Beginner
HOW TO DO IT
Hold a supported quarter squat and perform calf raises without straightening the knees.
THREE CUES
- Knees stay bent
- Rise straight up
- Pause
WATCH OUT
Do not bounce through pain or let the ankle collapse away from the line of the foot.
MAKE IT FIT
↓ EASIER
Use support, two legs, less range, or fewer reps.
↑ HARDER
Progress to one leg, more range, a longer pause, or load.
WHY IT HELPS YOUR VAULT
Builds foot and ankle capacity for sprint contacts, takeoff stiffness, and repeatable landings.
PULLBent-Over Dumbbell Reverse FlyRear-shoulder and shoulder-blade control.Beginner
HOW TO DO IT
Hinge with a flat back, sweep light dumbbells out to the sides, then lower slowly.
THREE CUES
- Use light weights
- Reach wide
- Keep shoulders down
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
TRUNKBicycle CrunchCross-body trunk coordination and endurance.Beginner
HOW TO DO IT
Alternate bringing one shoulder toward the opposite knee while extending the other leg.
THREE CUES
- Rotate the ribs
- Extend long
- Do not pull the neck
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKBird DogCross-body trunk control without spinal motion.Beginner
HOW TO DO IT
From hands and knees, reach opposite arm and leg long, pause, and return.
THREE CUES
- Reach long
- Hips square
- Move slowly
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
PULLBodyweight Floor RowHorizontal pulling intent and upper-back activation without equipment.Beginner
HOW TO DO IT
Lie on the back with elbows bent, drive the elbows into the floor to lift the upper back, then lower.
THREE CUES
- Drive elbows down
- Lift chest
- Keep hips quiet
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
LOWERBodyweight SquatThe basic squat pattern and leg strength.Beginner
HOW TO DO IT
Sit between the feet to a controlled depth, then push the floor away to stand.
THREE CUES
- Whole foot down
- Knees follow toes
- Stay tall
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
JUMPBox JumpTwo-leg explosive power with a clear target.Intermediate
HOW TO DO IT
Jump from two feet onto a stable box, land with the whole foot, then step down.
THREE CUES
- Safe height
- Jump tall
- Step down
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
ENGINEBurpeeWhole-body work capacity and fast transitions.Intermediate
HOW TO DO IT
Move from standing to a plank, return feet under the hips, and stand or jump as assigned.
THREE CUES
- Own the plank
- Feet under hips
- Repeatable pace
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
TRUNKCandlestick to StandGymnastics shape control and a smooth transition to the feet.Intermediate
HOW TO DO IT
Roll into a candlestick, use controlled momentum to return, plant the feet, and stand without hands if able.
THREE CUES
- Reach toes tall
- Roll through spine
- Finish balanced
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
PULLChest-Supported Dumbbell RowBack strength without trunk momentum.Beginner
HOW TO DO IT
Lie face-down on an incline bench, row the dumbbells toward the hips, then reach long.
THREE CUES
- Chest stays supported
- Pull toward pockets
- Pause at top
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
PULLChin-UpVertical pulling strength with an underhand grip.Intermediate
HOW TO DO IT
Hang with palms facing you, pull the chin over the bar without kicking, and lower fully.
THREE CUES
- Start active
- Elbows down
- Control descent
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
PUSHClose-Grip Push-UpTriceps-heavy pressing with whole-body control.Intermediate
HOW TO DO IT
Set hands inside shoulder width, lower as one unit, and press without flaring the elbows.
THREE CUES
- Hands under shoulders
- Elbows track back
- Body stays rigid
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
LOWERConventional DeadliftTotal posterior-chain strength from the floor.Advanced
HOW TO DO IT
Brace over the bar, push the floor away to stand, then return the bar under control to a dead stop.
THREE CUES
- Bar stays close
- Push the floor
- Reset each rep
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
TRUNKCopenhagen PlankAdductor and lateral trunk strength.Advanced
HOW TO DO IT
Support the top knee or ankle on a bench, lift into a side plank, and hold stacked alignment.
THREE CUES
- Start knee-supported
- Hips tall
- Body stacked
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
JUMPCountermovement Vertical JumpBasic vertical power using a fast dip and arm swing.Beginner
HOW TO DO IT
Dip quickly through hips and knees, swing the arms, jump vertically, and land softly.
THREE CUES
- Fast dip
- Push straight down
- Land same space
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
TRUNKCross-Body Sit-UpDiagonal trunk strength and cross-body coordination.Beginner
HOW TO DO IT
Sit up while reaching one shoulder toward the opposite knee, lower, and alternate.
THREE CUES
- Rotate through ribs
- Feet stay grounded
- Lower smoothly
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKDead BugAnti-extension control while arms and legs move.Beginner
HOW TO DO IT
From a 90/90 position, extend opposite arm and leg without letting the low back arch.
THREE CUES
- Ribs down
- Move slowly
- Exhale long
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
PULLDead HangGrip endurance and comfort in an overhead hang.Beginner
HOW TO DO IT
Grip a secure bar, hang in a comfortable shoulder position, then step down safely.
THREE CUES
- Full grip
- Comfortable shoulders
- Step down before failure
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
TRUNKDead-Bug Dumbbell PulloverAnti-extension control while the shoulders move through an overhead range.Intermediate
HOW TO DO IT
Hold a dumbbell over the chest with legs in 90/90, lower it overhead slowly, and keep the low back down.
THREE CUES
- Low back down
- Legs at 90/90
- Move slowly
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
JUMPDepth DropLanding mechanics and force absorption.Intermediate
HOW TO DO IT
Step—not jump—off a low box, land on two feet, and freeze.
THREE CUES
- Step straight off
- Land quietly
- Freeze
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
JUMPDepth JumpReactive strength from a drop into an immediate jump.Advanced
HOW TO DO IT
Step from a low box, contact the ground, rebound vertically, then land under control.
THREE CUES
- Low box
- Hit and go
- Stop when slow
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
PUSHDumbbell Bench PressIndependent-arm horizontal pressing strength.Beginner
HOW TO DO IT
Lower dumbbells beside the chest and press them over the shoulders with feet planted.
THREE CUES
- Upper back set
- Forearms vertical
- Control bottom
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
LOWERDumbbell Cossack SquatSide-to-side leg strength and hip range.Intermediate
HOW TO DO IT
Hold one dumbbell at the chest, sit into one hip while the other leg stays long, then switch.
THREE CUES
- Whole foot planted
- Sit into the hip
- Long leg stays straight
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
PUSHDumbbell Floor PressPressing strength with a shoulder-friendly floor limit.Beginner
HOW TO DO IT
Lower until upper arms touch the floor softly, pause, and press to straight arms.
THREE CUES
- Pause softly
- Wrists stacked
- Ribs down
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PULLDumbbell Hammer Curl HoldIsometric elbow-flexor and grip strength.Intermediate
HOW TO DO IT
Hold dumbbells with neutral palms at the assigned elbow angle without leaning or letting them drop.
THREE CUES
- Wrists neutral
- Elbows quiet
- Stand tall
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
LOWERDumbbell Lateral LungeFrontal-plane leg and hip strength.Intermediate
HOW TO DO IT
Step to the side, sit into the stepping hip while the other leg stays long, then push back.
THREE CUES
- Whole foot down
- Hips travel back
- Push to center
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
PUSHDumbbell Lateral RaiseShoulder strength through arm elevation.Beginner
HOW TO DO IT
Raise light dumbbells out to the sides to shoulder height, pause, and lower slowly.
THREE CUES
- Lead with elbows
- Stop at shoulder height
- No swinging
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PULLDumbbell PulloverLat and shoulder strength through an overhead arc.Intermediate
HOW TO DO IT
Lie on a bench, hold one dumbbell above the chest, lower it behind the head, then pull it back over.
THREE CUES
- Ribs stay down
- Soft elbows
- Use controlled range
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
LOWERDumbbell Reverse LungeSingle-leg strength with a stable backward step.Beginner
HOW TO DO IT
Hold dumbbells, step back into a lunge, lower under control, and drive through the front foot.
THREE CUES
- Front foot planted
- Drop straight down
- Stand through front leg
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERDumbbell Romanian DeadliftThe hip hinge and posterior-chain strength.Beginner
HOW TO DO IT
Keep dumbbells near the thighs, push hips back with soft knees, then stand tall.
THREE CUES
- Weights close
- Hips back
- Feel hamstrings
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
PUSHDumbbell Shoulder PressOverhead strength with independent arms.Beginner
HOW TO DO IT
From shoulders, press dumbbells overhead and lower without leaning back.
THREE CUES
- Ribs down
- Wrists over elbows
- Finish tall
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PULLDumbbell ShrugUpper-trapezius and shoulder-girdle strength.Beginner
HOW TO DO IT
Hold dumbbells at the sides, lift the shoulders straight up, pause, and lower fully.
THREE CUES
- Straight up and down
- No rolling
- Pause at top
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
TRUNKDumbbell Side BendLateral trunk strength through controlled range.Beginner
HOW TO DO IT
Hold one dumbbell at the side, bend slightly toward it, then use the opposite side to return tall.
THREE CUES
- Move in one plane
- Hips stay still
- Return tall
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
LOWERDumbbell Step-UpLoaded single-leg strength with a stable target.Intermediate
HOW TO DO IT
Hold dumbbells, place the whole foot on a box, drive up through the top leg, and lower.
THREE CUES
- Top leg works
- Stand fully
- Control down
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
TRUNKDumbbell WoodchopRotational power with controlled hips and ribs.Intermediate
HOW TO DO IT
Move one dumbbell diagonally across the body while rotating through the trunk as assigned.
THREE CUES
- Move as one unit
- Control the finish
- Own both directions
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
PUSHDumbbell-Handle Push-Up PlusPressing strength and shoulder-blade control.Intermediate
HOW TO DO IT
Use stable dumbbells as handles, complete a push-up, then push extra at the top to spread the shoulder blades.
THREE CUES
- Weights cannot roll
- Body moves as one
- Finish with the plus
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
LOWERDumbbell/Kettlebell SwingFast hip extension and posterior-chain power.Intermediate
HOW TO DO IT
Hike the weight back, snap the hips to float it forward, and let it return into the next hinge.
THREE CUES
- Hinge—do not squat
- Snap hips
- Arms stay long
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
TRUNKFlutter KickLong-lever trunk endurance with alternating legs.Beginner
HOW TO DO IT
Hold the low back controlled and alternate small straight-leg kicks above the floor.
THREE CUES
- Small kicks
- Toes long
- Low back stays down
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
JUMPForward-and-Back Line HopsFast compact contacts in the sprint direction.Beginner
HOW TO DO IT
Hop rapidly forward and backward across a line, staying on the balls of the feet.
THREE CUES
- Ankles do the work
- Stay tall
- Little ground time
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
LOWERFront SquatUpright leg strength and front-rack control.Advanced
HOW TO DO IT
Hold the front rack, squat between the feet, and drive up with elbows high.
THREE CUES
- Elbows high
- Mid-foot balance
- Push floor
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERFront-Foot-Elevated Reverse LungeSingle-leg strength through a larger range while the front foot stays stable.Intermediate
HOW TO DO IT
Keep the whole front foot on a low plate, step back, lower straight down, and drive through the front leg.
THREE CUES
- Whole front foot
- Step back
- Drive front leg
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
ENGINEFront-Rack CarryFront-rack posture, bracing, and breathing under load.Intermediate
HOW TO DO IT
Unrack a manageable bar, hold elbows high, and walk slowly with the trunk stacked.
THREE CUES
- Elbows high
- Short steps
- Breathe behind brace
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
LOWERGoblet Box SquatSquat strength, position, and tempo control with a clear depth target.Beginner
HOW TO DO IT
Hold one dumbbell at the chest, lower for three seconds, touch the box without sitting, and stand tall.
THREE CUES
- Three-second lower
- Touch—not sit
- Drive tall
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERGoblet SquatSquat strength and posture with a close load.Beginner
HOW TO DO IT
Hold one weight at the chest, squat to a controlled depth, and stand tall.
THREE CUES
- Weight close
- Whole foot down
- Knees follow toes
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
PUSHHalf-Kneeling Single-Arm Dumbbell PressOverhead strength with trunk and hip control.Intermediate
HOW TO DO IT
From half-kneeling, press one dumbbell overhead without leaning or twisting, then lower.
THREE CUES
- Squeeze back glute
- Ribs stay down
- Finish stacked
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PULLHammer CurlElbow-flexor and grip strength with a neutral hand.Beginner
HOW TO DO IT
Curl dumbbells with palms facing each other, keep elbows quiet, and lower fully.
THREE CUES
- Wrists neutral
- Elbows stay close
- No swinging
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
LOWERHamstring Bridge WalkoutHamstring endurance through changing knee angles.Intermediate
HOW TO DO IT
Start in a bridge, take short heel steps away while hips stay high, then walk back.
THREE CUES
- Hips stay lifted
- Short steps
- Move slowly
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
ENGINEHeavy Farmer CarryGrip, posture, and total-body work capacity.Intermediate
HOW TO DO IT
Carry a heavy weight in each hand with tall posture and controlled quiet steps.
THREE CUES
- Crush the handles
- Ribs stacked
- Do not rush
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
ANKLEHeel WalkTibialis endurance and active toe-up position.Beginner
HOW TO DO IT
Walk on the heels with toes lifted high and short controlled steps.
THREE CUES
- Toes up
- Short steps
- Stand tall
WATCH OUT
Do not bounce through pain or let the ankle collapse away from the line of the foot.
MAKE IT FIT
↓ EASIER
Use support, two legs, less range, or fewer reps.
↑ HARDER
Progress to one leg, more range, a longer pause, or load.
WHY IT HELPS YOUR VAULT
Builds foot and ankle capacity for sprint contacts, takeoff stiffness, and repeatable landings.
LOWERHeel-Elevated Goblet SquatQuad strength through an upright squat.Beginner
HOW TO DO IT
Elevate the heels on a stable plate, hold one weight at the chest, squat, and stand tall.
THREE CUES
- Stay upright
- Knees track forward
- Use the whole foot
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
ENGINEHigh KneesFront-side sprint rhythm and quick contacts.Beginner
HOW TO DO IT
Run in place or forward with fast knee drives and strikes beneath the body.
THREE CUES
- Stay tall
- Fast arms
- Strike under hips
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
MOVEHip AirplaneSingle-leg hip rotation control and balance.Advanced
HOW TO DO IT
Hold a single-leg hinge and slowly rotate the pelvis open and closed.
THREE CUES
- Use support
- Quiet knee
- Move slowly
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
MOVEHip Flexor MarchActive hip-flexor strength in sprint posture.Beginner
HOW TO DO IT
Stand tall, drive one knee above hip height without leaning, pause, and alternate.
THREE CUES
- Toe up
- Ribs stacked
- Finish tall
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
TRUNKHollow HoldThe foundational gymnastics shape for swing and inversion.Beginner
HOW TO DO IT
Flatten ribs toward pelvis, lift shoulders and legs, and hold the longest controlled lever.
THREE CUES
- Low back down
- Reach long
- Breathe
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKHollow-to-Arch RollMaintains strong gymnastics shapes while rotating.Intermediate
HOW TO DO IT
Hold a hollow shape, roll to a long arch without using the arms or legs to lead, then continue as assigned.
THREE CUES
- Stay long
- Move as one piece
- Keep shapes tight
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
PUSHIncline Dumbbell Bench PressUpper-chest and shoulder pressing strength.Intermediate
HOW TO DO IT
Set a moderate incline, lower the dumbbells beside the chest, and press over the shoulders.
THREE CUES
- Feet planted
- Forearms vertical
- Control the bottom
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PULLInverted RowBodyweight horizontal pulling with adjustable difficulty.Beginner
HOW TO DO IT
Hang beneath a secure bar, pull the chest toward it, and lower while the body stays straight.
THREE CUES
- Body rigid
- Chest to bar
- Squeeze blades
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
JUMPKneeling Jump to Vertical JumpConnects hip power, landing organization, and a second jump.Advanced
HOW TO DO IT
Jump from both knees into a squat landing, then immediately explode into a vertical jump.
THREE CUES
- Snap feet underneath
- Own first landing
- Attack second jump
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
JUMPLateral Hop to StickSingle-leg lateral landing control and knee stability.Beginner
HOW TO DO IT
Hop sideways and land on the opposite foot, holding the landing before the next rep.
THREE CUES
- Push ground away
- Hips back
- Freeze one count
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
JUMPLateral Line HopsQuick side-to-side ankle stiffness and rhythm.Beginner
HOW TO DO IT
Hop both feet rapidly across a line and back with small contacts for the assigned time.
THREE CUES
- Small and fast
- Feet together
- Chest quiet
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
ENGINELateral ShuffleLateral footwork and change-of-direction control.Beginner
HOW TO DO IT
Stay athletic and push side to side without crossing the feet for the assigned distance.
THREE CUES
- Push—do not reach
- Feet never cross
- Chest stays level
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
LOWERLateral Step-UpLateral single-leg strength and hip control.Intermediate
HOW TO DO IT
Stand beside a box, plant the near foot, drive up through that leg, and lower slowly.
THREE CUES
- Whole foot on box
- Top leg works
- Control down
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERLong-Lever Hamstring BridgeHamstring strength with the feet farther from the hips.Intermediate
HOW TO DO IT
Plant the heels with legs nearly long, drive the hips up, pause, and lower without cramping.
THREE CUES
- Dig heels down
- Hips high
- Ribs controlled
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
JUMPLow-Box Step-Off to StickLanding control and deceleration from a small, repeatable drop.Beginner
HOW TO DO IT
Use a 6–12-inch surface, step straight off without jumping, land softly on both feet, and freeze.
THREE CUES
- Step—do not jump
- Land softly
- Freeze
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
PUSHLying Dumbbell Triceps ExtensionTriceps strength for pressing and arm extension.Intermediate
HOW TO DO IT
Lie on a bench, bend only the elbows to lower dumbbells beside the head, then extend.
THREE CUES
- Upper arms stay still
- Wrists stacked
- Finish elbows
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
TRUNKLying Straight-Leg RaiseLower-ab and hip-flexor control with long legs.Beginner
HOW TO DO IT
Lie on the back, raise straight legs, then lower only as far as the low back stays controlled.
THREE CUES
- Legs stay long
- Ribs stay down
- Own the bottom
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKMountain ClimberTrunk control with repeatable hip drives.Beginner
HOW TO DO IT
From a high plank, alternate driving knees forward while shoulders stay over hands.
THREE CUES
- Push floor
- Hips level
- Quick clean steps
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
LOWERNordic Hamstring CurlHigh-force eccentric hamstring strength.Advanced
HOW TO DO IT
With ankles securely anchored, keep hips extended and lower the body forward under control.
THREE CUES
- Secure anchor
- Stay long
- Control range
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERPause Front SquatUpright leg strength and control in the bottom position.Advanced
HOW TO DO IT
Hold the front rack, squat, pause for two full seconds without bouncing, then drive up.
THREE CUES
- Elbows high
- Stay braced
- No bounce
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
PULLPendlay RowExplosive horizontal pulling from a consistent dead stop.Advanced
HOW TO DO IT
Hinge to a flat torso, row the bar from the floor to the lower chest, and reset every rep.
THREE CUES
- Back stays set
- Pull hard
- Dead stop each rep
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
PUSHPike Push-UpOverhead pressing strength using bodyweight.Intermediate
HOW TO DO IT
Set hips high, lower the head forward between the hands, and press back to the pike.
THREE CUES
- Hips stay high
- Head travels forward
- Push floor away
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
TRUNKPlankFoundational whole-body tension and anti-extension control.Beginner
HOW TO DO IT
Hold a straight line from head to heels with elbows under shoulders and steady breathing.
THREE CUES
- Squeeze glutes
- Push floor away
- Ribs down
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKPlank Hip DipControlled trunk rotation from a forearm plank.Intermediate
HOW TO DO IT
From a forearm plank, rotate the hips toward one side, return through center, and alternate.
THREE CUES
- Shoulders stay steady
- Rotate with control
- Do not collapse
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKPlank Shoulder TapAnti-rotation control while one hand leaves the floor.Beginner
HOW TO DO IT
From a high plank, tap the opposite shoulder and alternate without rocking the hips.
THREE CUES
- Feet wide enough
- Hips stay square
- Press the floor
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKPlank WalkoutAnti-extension strength through a changing lever.Intermediate
HOW TO DO IT
From standing or a hinge, walk the hands into a long plank, hold control, and walk back.
THREE CUES
- Small hand steps
- Hips stay level
- Stop before the back arches
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
MOVEPlate HaloShoulder mobility and trunk control around the head.Beginner
HOW TO DO IT
Move a light plate in a close circle around the head, then reverse direction.
THREE CUES
- Keep plate close
- Ribs stay down
- Move smoothly
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
ENGINEPlate Pinch HoldFinger and thumb strength for pole control.Beginner
HOW TO DO IT
Pinch a plate securely at the side and hold it without resting it on the body.
THREE CUES
- Thumb clamps hard
- Stand tall
- Set down before slipping
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
PUSHPlyometric Push-UpExplosive upper-body pressing power.Advanced
HOW TO DO IT
Lower as a strong plank, push the floor away aggressively, let the hands leave, and land softly.
THREE CUES
- Whole body moves together
- Explode through hands
- Land with soft elbows
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
JUMPPogo JumpsElastic ankle stiffness and short ground contacts.Beginner
HOW TO DO IT
Bounce vertically from the ankles with nearly straight knees at a quick rhythm.
THREE CUES
- Stay tall
- Ankles bounce
- Quiet contacts
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
JUMPPogo-to-Vertical JumpTurns quick ankle contacts into a powerful full-body jump.Intermediate
HOW TO DO IT
Perform three short ankle pogos, then immediately explode into one maximal vertical jump.
THREE CUES
- Three quick contacts
- Stay tall
- Attack the jump
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
PULLProne Dumbbell RowBack strength with the torso fully supported.Beginner
HOW TO DO IT
Lie face-down on a bench, row dumbbells toward the ribs, then lower to full reach.
THREE CUES
- Chest stays down
- Pull elbows back
- Control the lower
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
MOVEProne SwimmerActive shoulder range and shoulder-blade control through a full arm sweep.Beginner
HOW TO DO IT
Lie face-down, lift the hands slightly, and sweep the arms from overhead to behind the back without shrugging.
THREE CUES
- Reach long
- Hands hover
- Shoulders stay down
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
MOVEProne Y-T-WLow-load shoulder-blade control in three arm shapes.Beginner
HOW TO DO IT
Lie face-down and lift the arms in Y, T, and W positions with controlled pauses.
THREE CUES
- No weight first
- Reach from ears
- Move blades
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
PULLPull-UpFoundational vertical pulling with an overhand grip.Intermediate
HOW TO DO IT
Hang with palms away, pull without kicking, and lower to a controlled hang.
THREE CUES
- Start active
- Elbows down
- No kip
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
PUSHPush PressConnects leg drive to an explosive overhead press.Advanced
HOW TO DO IT
Dip straight down, drive through the legs, transfer force into the bar, and lock out.
THREE CUES
- Vertical dip
- Drive before press
- Finish stacked
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PUSHPush-UpBasic pressing strength and whole-body tension.Beginner
HOW TO DO IT
Lower chest and hips together from a high plank, then press back to straight arms.
THREE CUES
- Move as one
- Elbows angle back
- Finish rep
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PUSHPush-Up to Downward DogPressing strength plus shoulder and posterior-chain mobility.Beginner
HOW TO DO IT
Complete a push-up, then push the hips back and reach the chest toward the legs.
THREE CUES
- Clean push-up
- Long spine
- Return under control
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
TRUNKPush-Up-Position Shoulder ReachAnti-rotation strength while one arm leaves the floor.Beginner
HOW TO DO IT
Hold a high plank with the feet wide, reach one arm forward at a time, and keep the hips square.
THREE CUES
- Feet wide
- Reach long
- Hips square
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
LOWERRear-Foot-Elevated Split SquatUnilateral strength with a larger front-leg demand.Intermediate
HOW TO DO IT
Place the rear foot on a bench, lower the back knee, and drive through the front foot.
THREE CUES
- Own front foot
- Drop down
- Front leg works
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
PULLRenegade RowHorizontal pulling plus anti-rotation control.Advanced
HOW TO DO IT
Hold a plank on stable dumbbells, row one weight without twisting, and alternate.
THREE CUES
- Stable weights
- Hips square
- Feet wide
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
ENGINEReverse Barbell Wrist CurlForearm extensor strength and wrist balance.Beginner
HOW TO DO IT
Support the forearms with palms down, lift the knuckles using the wrists, and lower slowly.
THREE CUES
- Use light weight
- Forearms stay down
- No bouncing
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
TRUNKReverse CrunchLower-ab control and posterior pelvic tilt.Beginner
HOW TO DO IT
Bring the knees toward the chest and curl the pelvis just off the floor without swinging.
THREE CUES
- Curl—do not kick
- Move the pelvis
- Lower slowly
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
LOWERReverse Lunge to Knee DriveSingle-leg strength connected to sprint posture and balance.Intermediate
HOW TO DO IT
Step back into a lunge, drive through the front foot, and finish tall with the rear knee forward.
THREE CUES
- Own the lunge
- Drive through front leg
- Finish tall
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERReverse NordicQuad strength through a long-lever knee extension pattern.Intermediate
HOW TO DO IT
Kneel tall, keep a straight line from knees to shoulders, lean back, then pull upright.
THREE CUES
- Squeeze glutes
- Stay long
- Use controlled range
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
MOVEReverse Snow AngelShoulder-blade control through a long arm sweep.Beginner
HOW TO DO IT
Lie face-down and sweep straight arms from overhead toward the hips without shrugging.
THREE CUES
- Reach long
- Hands stay light
- Shoulders away from ears
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
LOWERRomanian DeadliftHamstring and glute strength through a hinge.Intermediate
HOW TO DO IT
Soften the knees, push hips back with the bar close, and return tall.
THREE CUES
- Bar brushes legs
- Hips back
- Stop before rounding
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
TRUNKRussian TwistRotational trunk control under load.Intermediate
HOW TO DO IT
Sit tall, lean back slightly, and rotate the ribs and weight side to side without collapsing.
THREE CUES
- Rotate through ribs
- Stay tall
- Control both sides
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
PULLScapular Pull-UpShoulder-blade control in a hanging position.Beginner
HOW TO DO IT
Hang with straight arms, pull the shoulder blades down to lift slightly, then return.
THREE CUES
- Elbows stay locked
- Move only shoulder blades
- Stay controlled
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
PUSHScapular Push-UpShoulder-blade control with straight arms.Beginner
HOW TO DO IT
From a high plank, let the shoulder blades come together, then push the floor away to separate them.
THREE CUES
- Elbows locked
- Move only shoulder blades
- Ribs controlled
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
ANKLESeated Dumbbell Calf RaiseBent-knee calf and soleus strength.Beginner
HOW TO DO IT
Sit with weights above the knees, balls of feet elevated, lower heels fully, then rise and pause.
THREE CUES
- Knees stay bent
- Full heel drop
- Pause at top
WATCH OUT
Do not bounce through pain or let the ankle collapse away from the line of the foot.
MAKE IT FIT
↓ EASIER
Use support, two legs, less range, or fewer reps.
↑ HARDER
Progress to one leg, more range, a longer pause, or load.
WHY IT HELPS YOUR VAULT
Builds foot and ankle capacity for sprint contacts, takeoff stiffness, and repeatable landings.
PUSHSeated Dumbbell Z PressOverhead strength with demanding posture and trunk control.Intermediate
HOW TO DO IT
Sit with legs straight, press dumbbells overhead without leaning back, and lower to the shoulders.
THREE CUES
- Sit tall
- Ribs down
- Finish overhead
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
TRUNKSeated Knee TuckCompression strength through a shorter lever.Beginner
HOW TO DO IT
Balance behind the hips, extend the legs and torso, then pull the knees back toward the chest.
THREE CUES
- Stay tall
- Extend with control
- Pull knees in
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
MOVESeated Straight-Leg Lift Over DumbbellActive hip-flexor strength and compression.Intermediate
HOW TO DO IT
Sit tall with a dumbbell in front, lift one straight leg over it, and return without leaning back.
THREE CUES
- Sit tall
- Lock the knee
- Lift—do not swing
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
ANKLESeated Toe RaiseTibialis strength from a seated position.Beginner
HOW TO DO IT
Sit with heels planted, lift the toes as high as possible, pause, and lower.
THREE CUES
- Heels stay down
- Lift all toes
- Control lower
WATCH OUT
Do not bounce through pain or let the ankle collapse away from the line of the foot.
MAKE IT FIT
↓ EASIER
Use support, two legs, less range, or fewer reps.
↑ HARDER
Progress to one leg, more range, a longer pause, or load.
WHY IT HELPS YOUR VAULT
Builds foot and ankle capacity for sprint contacts, takeoff stiffness, and repeatable landings.
JUMPSeated Vertical JumpStarting strength and vertical power without a countermovement.Beginner
HOW TO DO IT
Sit tall with both feet planted, drive through the floor without rocking backward, jump vertically, and stick the landing.
THREE CUES
- Feet planted
- No rock back
- Jump and stick
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
TRUNKSide PlankLateral trunk endurance and shoulder stability.Beginner
HOW TO DO IT
Stack the body on one forearm and the sides of the feet, lift the hips, and hold.
THREE CUES
- Elbow under shoulder
- Hips high
- Body stays stacked
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
TRUNKSide Plank with Top-Leg RaiseLateral trunk and hip strength together.Advanced
HOW TO DO IT
Hold a side plank and lift the top leg without letting the hips drop or rotate.
THREE CUES
- Push floor away
- Hips stay high
- Top leg stays long
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
MOVESide-Lying Bottom-Leg RaiseAdductor strength on the inner thigh.Beginner
HOW TO DO IT
Cross the top leg in front, keep the bottom leg straight, lift it from the floor, and lower.
THREE CUES
- Bottom leg long
- Hips stacked
- Small clean lift
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
MOVESide-Lying Leg RaiseLateral hip strength without balance demands.Beginner
HOW TO DO IT
Lie with hips stacked, keep the top leg long, raise it slightly behind the body, and lower.
THREE CUES
- Lead with heel
- Toes forward
- Do not roll back
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
PUSHSingle-Arm Dumbbell Floor PressUnilateral pressing strength with trunk control and a shoulder-friendly floor limit.Beginner
HOW TO DO IT
Lie with knees bent, lower until the upper arm softly touches the floor, and press without twisting.
THREE CUES
- Ribs down
- Soft arm touch
- Do not twist
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
PULLSingle-Arm Dumbbell RowUnilateral back strength with trunk support.Beginner
HOW TO DO IT
Support one hand on a bench, row toward the hip, and lower to full reach.
THREE CUES
- Shoulders square
- Pull to pocket
- No twist
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
JUMPSingle-Leg Box JumpUnilateral takeoff power with a clear target.Advanced
HOW TO DO IT
Jump from one foot onto a stable box, land with the whole foot, then step down.
THREE CUES
- Choose a safe height
- Drive through one leg
- Step down
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
JUMPSingle-Leg Broad JumpUnilateral horizontal power and landing control.Advanced
HOW TO DO IT
Jump forward from one foot and hold the assigned one- or two-foot landing.
THREE CUES
- Controlled distance
- Project forward
- Stick it
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
LOWERSingle-Leg Glute BridgeUnilateral hip extension and pelvic control.Beginner
HOW TO DO IT
Lie on the back with one foot planted, lift the hips without twisting, pause, and lower.
THREE CUES
- Hips stay square
- Drive through heel
- Pause at top
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERSingle-Leg Hip ThrustUnilateral hip extension through a larger range.Intermediate
HOW TO DO IT
Set the upper back on a bench, drive through one foot, and finish with square hips.
THREE CUES
- Hips square
- Heel drives
- Pause top
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERSingle-Leg Romanian DeadliftUnilateral hamstring strength, hip control, and balance.Intermediate
HOW TO DO IT
Balance on one leg, hinge as the free leg reaches back, then return tall.
THREE CUES
- Hips square
- Reach heel long
- Soft knee
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
JUMPSkater BoundsLateral power and single-leg control.Intermediate
HOW TO DO IT
Jump sideways from one foot to the other and hold each landing before the next bound.
THREE CUES
- Push the ground away
- Land hip-back
- Freeze every landing
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
JUMPSnap-Down to Jump and StickFast force production followed by a controlled landing.Intermediate
HOW TO DO IT
Snap from tall into an athletic position, jump vertically, then land and freeze.
THREE CUES
- Hit the snap
- Jump straight up
- Own the finish
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
JUMPSnap-Down to Vertical JumpFast transition from tall posture into an explosive jump.Intermediate
HOW TO DO IT
Rise tall, snap into an athletic position, then immediately jump straight up and land.
THREE CUES
- Fast arms
- Hit position
- Explode vertically
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
JUMPSplit-Switch JumpExplosive leg switching and elastic split-stance power.Intermediate
HOW TO DO IT
Start in a split stance, jump vertically, switch legs in the air, and land in the opposite split.
THREE CUES
- Stay tall
- Switch aggressively
- Land quietly
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
TRUNKSprinter Sit-UpCross-body trunk power with sprint-like arm and leg action.Intermediate
HOW TO DO IT
Sit up while driving one knee and the opposite arm, lower, and alternate sides.
THREE CUES
- Drive opposite arm and knee
- Finish tall
- Lower controlled
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
JUMPSquat JumpVertical power from a controlled squat.Beginner
HOW TO DO IT
Lower to the assigned depth, jump vertically, land under control, and reset.
THREE CUES
- Clean start
- Push straight down
- Reset
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
PUSHStanding Barbell Strict PressStrict overhead strength without leg drive.Advanced
HOW TO DO IT
Brace with the bar at the shoulders, press overhead without dipping, and lower under control.
THREE CUES
- Feet planted
- Ribs down
- Finish stacked
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
JUMPStanding Broad JumpTwo-leg horizontal power and landing control.Beginner
HOW TO DO IT
Swing the arms, jump forward from two feet, land softly on two feet, and hold.
THREE CUES
- Push back through ground
- Reach forward
- Stick the mark
WATCH OUT
Do not chase height or distance after landing quality, posture, or contact speed disappears.
MAKE IT FIT
↓ EASIER
Reduce height, distance, or speed and own every landing.
↑ HARDER
Add speed, distance, or reactivity only while every contact stays crisp.
WHY IT HELPS YOUR VAULT
Builds force, stiffness, rhythm, and landing control for a faster, more confident takeoff.
ANKLEStanding Calf RaiseBasic two-leg calf strength and full ankle range.Beginner
HOW TO DO IT
Rise onto both feet, pause at the top, and lower the heels through full controlled range.
THREE CUES
- Rise straight up
- Load big toes
- Slow lower
WATCH OUT
Do not bounce through pain or let the ankle collapse away from the line of the foot.
MAKE IT FIT
↓ EASIER
Use support, two legs, less range, or fewer reps.
↑ HARDER
Progress to one leg, more range, a longer pause, or load.
WHY IT HELPS YOUR VAULT
Builds foot and ankle capacity for sprint contacts, takeoff stiffness, and repeatable landings.
ANKLEStanding Single-Leg Calf RaiseSingle-leg calf strength and ankle control.Beginner
HOW TO DO IT
Balance on one foot, rise through the ball of the foot, pause, and lower fully.
THREE CUES
- Rise straight up
- Pause at top
- Slow lower
WATCH OUT
Do not bounce through pain or let the ankle collapse away from the line of the foot.
MAKE IT FIT
↓ EASIER
Use support, two legs, less range, or fewer reps.
↑ HARDER
Progress to one leg, more range, a longer pause, or load.
WHY IT HELPS YOUR VAULT
Builds foot and ankle capacity for sprint contacts, takeoff stiffness, and repeatable landings.
LOWERStep-UpSingle-leg strength through a stable raised surface.Beginner
HOW TO DO IT
Place the whole foot on a box, drive through the top leg, and lower without dropping.
THREE CUES
- Whole foot
- Minimal push below
- Control down
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
ENGINESuitcase CarryGrip and anti-side-bending strength.Beginner
HOW TO DO IT
Carry one heavy weight at the side while walking tall without leaning.
THREE CUES
- Stay tall
- Do not let weight steer
- Quiet steps
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
ENGINESuitcase MarchGrip, posture, and anti-side-bending strength while marching.Beginner
HOW TO DO IT
Hold one dumbbell at the side, march tall without leaning, and switch hands halfway through the assigned steps.
THREE CUES
- Stand tall
- Do not lean
- Switch halfway
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
PUSHTempo Push-UpPressing strength and position control under a slow eccentric.Intermediate
HOW TO DO IT
Lower for the assigned count, pause if written, then press while the body stays in one line.
THREE CUES
- Count honestly
- Body moves as one
- Finish strong
WATCH OUT
Do not trade rib position, shoulder control, or full-body tension for another rep.
MAKE IT FIT
↓ EASIER
Use less load or a higher hand position while keeping the same path.
↑ HARDER
Add load, range, or tempo only after the shoulders stay controlled.
WHY IT HELPS YOUR VAULT
Builds shoulder and arm strength for a firm plant, active pole pressure, and strong overhead positions.
ANKLETibialis RaiseStrength on the front of the shin and active toe-up position.Beginner
HOW TO DO IT
Lean against a wall with heels down, lift the toes high, then lower under control.
THREE CUES
- Heels stay planted
- Lift all toes
- Control the lowering
WATCH OUT
Do not bounce through pain or let the ankle collapse away from the line of the foot.
MAKE IT FIT
↓ EASIER
Use support, two legs, less range, or fewer reps.
↑ HARDER
Progress to one leg, more range, a longer pause, or load.
WHY IT HELPS YOUR VAULT
Builds foot and ankle capacity for sprint contacts, takeoff stiffness, and repeatable landings.
ANKLEToe WalkCalf endurance and foot stiffness.Beginner
HOW TO DO IT
Walk on the balls of the feet with heels high and short controlled steps.
THREE CUES
- Heels high
- Big toe loaded
- Stand tall
WATCH OUT
Do not bounce through pain or let the ankle collapse away from the line of the foot.
MAKE IT FIT
↓ EASIER
Use support, two legs, less range, or fewer reps.
↑ HARDER
Progress to one leg, more range, a longer pause, or load.
WHY IT HELPS YOUR VAULT
Builds foot and ankle capacity for sprint contacts, takeoff stiffness, and repeatable landings.
ENGINETowel Dead HangHigh-demand grip endurance with a thick unstable handle.Advanced
HOW TO DO IT
Loop two secure towels over a tested bar, grip one in each hand, and hang for time.
THREE CUES
- Test the setup
- Crush towels
- Step down before slipping
WATCH OUT
Do not let pace, load, or fatigue turn athletic positions into survival reps.
MAKE IT FIT
↓ EASIER
Shorten the distance or time, reduce load, and restore posture.
↑ HARDER
Add speed, distance, time, or load gradually while positions stay sharp.
WHY IT HELPS YOUR VAULT
Builds the speed, grip, and repeat-effort qualities needed for runways, poles, and long sessions.
TRUNKV-UpDynamic compression with long arms and legs.Intermediate
HOW TO DO IT
Lift the torso and straight legs together to meet over the hips, then lower under control.
THREE CUES
- Move together
- Reach for toes
- Control the return
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
LOWERWalking LungeSingle-leg strength and balance while traveling.Beginner
HOW TO DO IT
Step into a lunge, lower the back knee under control, drive forward, and repeat on the other leg.
THREE CUES
- Long stable step
- Front foot stays planted
- Stand tall
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
LOWERWall SitIsometric quad endurance and position tolerance.Beginner
HOW TO DO IT
Hold a squat against the wall at the assigned depth with feet planted and steady breathing.
THREE CUES
- Back stays flat
- Knees track toes
- Breathe
WATCH OUT
Do not add load when balance, bracing, depth, or knee and foot alignment break down.
MAKE IT FIT
↓ EASIER
Use bodyweight, less load, a shorter range, or support.
↑ HARDER
Add range, tempo, unilateral demand, or load after clean reps are repeatable.
WHY IT HELPS YOUR VAULT
Builds the legs and hips that create runway speed, protect positions, and finish the takeoff.
MOVEWall SlideShoulder-blade control and usable overhead range.Beginner
HOW TO DO IT
Keep back and arms against a wall, slide overhead as far as control allows, then return.
THREE CUES
- Ribs stay down
- Forearms stay heavy
- Use clean range
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
TRUNKWeighted CrunchLoaded short-range trunk flexion.Beginner
HOW TO DO IT
Hold a weight at the chest, curl the ribs toward the pelvis, pause, and lower slowly.
THREE CUES
- Move ribs—not neck
- Exhale up
- Small clean range
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
PULLWeighted Pull-UpHigh-level vertical pulling and grip strength.Advanced
HOW TO DO IT
Secure the load, start from an active hang, pull without kicking, and lower under control.
THREE CUES
- Secure the load
- Drive elbows down
- No kip
WATCH OUT
Do not yank with momentum, shrug into the ears, or lose the spine position.
MAKE IT FIT
↓ EASIER
Use less load, more support, or a shorter hold.
↑ HARDER
Add load, range, pause time, or a harder body angle without swinging.
WHY IT HELPS YOUR VAULT
Builds the back, shoulders, and arms needed to stay connected through the swing and inversion.
TRUNKWeighted Sit-UpLoaded trunk flexion through a full sit-up.Intermediate
HOW TO DO IT
Hold a weight at the chest, sit up without jerking, then lower under control.
THREE CUES
- Feet stay down
- Move smoothly
- Control the descent
WATCH OUT
Do not rush through a range after the ribs, pelvis, or low back lose control.
MAKE IT FIT
↓ EASIER
Shorten the lever, bend the knees, reduce range, or work for less time.
↑ HARDER
Lengthen the lever or add a controlled load without losing shape.
WHY IT HELPS YOUR VAULT
Builds body-line control so force travels through the athlete instead of leaking through loose positions.
MOVEWorld’s Greatest StretchHip, trunk, and posterior-chain mobility in one sequence.Beginner
HOW TO DO IT
Step into a long lunge, rotate the inside arm up, then shift back as assigned.
THREE CUES
- Back leg long
- Rotate ribs
- Move with control
WATCH OUT
Do not force range, chase pain, or move farther than you can actively control.
MAKE IT FIT
↓ EASIER
Use support and a smaller pain-free range.
↑ HARDER
Add active control or a longer pause before adding range.
WHY IT HELPS YOUR VAULT
Builds usable range and joint control so athletes can reach better positions without forcing them.
THE NON-NEGOTIABLE
Clean reps beat heavy reps.
Stop for sharp pain, dizziness, concussion symptoms, or anything that changes how you move. Advanced lifts, jumps, and heavy work need the right setup and may require Coach Babs's approval.
This library is technique support—not a medical diagnosis or a replacement for the workout sheet.
BUILT FOR LONG-TERM DEVELOPMENT
Technique first. Progress second.
Movement choices and progressions follow established youth strength-training principles: qualified supervision, age-appropriate instruction, conservative progressions, and repeatable technique.