Grip variations and negatives on the hoop.

Core holds hanging from the bottom bar.

Sit-ups hanging from the knees.

Repeated straight-leg inversions under the hoop.

Legs together lifts to a pike inversion.

Building dynamic power with controlled swings.

Breaking down the pull-over into drills.

Slow shoulder rotations through inverted hang.

Side-crunch hang on the bar.

Strength drills toward single-arm holds.