Straddle stretch hanging from the bar.

Opening the chest arching over the bottom bar.

Lift-and-hold drills for usable range.

Working the split seated across the hoop.

Timing poses to accents in the music.

Drop from a seated position into a knee hang.

Release from the seat catching with the knees.

Forward roll over the bottom bar.

Rolling backwards from the top to the bottom bar.

A spinning release caught by the knees.