"New from Steve Maxwell"

This is a really challenging sequence of body weight excercise movments posted by Steve Maxwell on his Blog. It is really fun to try and fluidly complete these movements and then go for multiple sets, with good form.

1.Facing the bar, drop into a flat-foot squat
2.Roll back into a bent-leg shoulder stand
3. Exhale, lowering the legs overhead into plow position
suddenly reversing direction, roll back up into a flat-foot squat, then into an immediate
forearm balance (Crane position)
4. Hold the arm balance for 3-5 seconds then,
5. Explosively donkey kick the legs back, extending into the Upward-Facing Dog position then
lift the hips back into Downward-Facing Dog, then
6. Sit into a Bear squat
7. Dive through into a Low Plank Position, continuing smoothly back to
8. Upward-Facing Dog, then return to Low Plank and finally push up to
9. Upper Plank position
10. Sit back to Bear squat, then
11. Extend the legs into Downward-Facing Dog
12. Leap forward into Frog position
13. Stand, or jump, up to the pull-up bar in front of you
14. Perform a smooth Chin-Up or Pull-Up (your choice)
Hold 3-5 seconds in the top position, throat against the bar
15. Slowly lower down to full arm's length
Rinse and repeat. Wipe hands on pants.

In Strength