1 minute to learn circus, basic climb on separated fabrics

Methodology; isometric hold in tuck position, isometric hold in pike position, tangle the foot.
Strength; row or horizontal pull with bent legs and separated fabrics, row or horizontal pulling legs straight and separated fabrics, half pull ups or vertical pulling with spread legs and separated fabrics, half pull ups or vertical pulling in pike position and separated fabrics, pull ups. leg lifts in tuck position with bent arms, leg lifts in tuck position with straight arms.
Flexibility; hip stretch.
Brig - Spoil [NCS Release]

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Images: under creative commons attribution (https://creativecommons.org/licenses/by/4.0/)
https://upload.wikimedia.org/wikipedia/commons/e/ee/Biceps_brachii_muscle_-_animation03.gif
https://commons.wikimedia.org/wiki/File%3ADeltoid_muscle_animation4.gif
https://commons.wikimedia.org/wiki/File%3ALatissimus_dorsi_muscle_animation.gif
https://upload.wikimedia.org/wikipedia/commons/2/24/Flexor-digitorum-profundis.png
https://upload.wikimedia.org/wikipedia/commons/e/e2/Anterior_Hip_Muscles_2.PNG
https://upload.wikimedia.org/wikipedia/commons/5/59/Flexor-carpi-radialis.png
https://upload.wikimedia.org/wikipedia/commons/e/e8/Gray392.png
https://upload.wikimedia.org/wikipedia/commons/2/2a/Gray395.png
https://commons.wikimedia.org/wiki/File:Rectus_abdominis.png
https://upload.wikimedia.org/wikipedia/commons/d/d5/Transversus_abdominis.png
https://commons.wikimedia.org/wiki/File%3AGray342.png