Lunges and kicks for splits on the bar.

Getting the knee pits used to the bar before knee hangs.

Hollow-arch swings under the bar.

Complete 10-minute warm-up for a hoop class.

Circles, wall slides and band work before gripping the bar.

Preparing the hands for the steel bar.

Dynamic hip opening standing next to the hoop.

Upper-back mobility for back balances and arches.

Dead hang to active hang on the bottom bar.

Hollow body and side plank to protect the lower back.