All your gymnastics + fitness resources in one spot.
The Breazeal Training Club membership includes everything you need to improve your gymnastics ability and general fitness.
From daily workouts to coaching tips, we have what you need.
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3 Daily Workouts
1. Challenge Your Gymnastics
A) Warm Up
5:00 Bodyweight
0:30 Arm Circles
0:30 Dynamic Straddle Fold
0:30 Alternating Lateral Lunges
0:30 Scapular Push-Ups
0:30 Tucked Hollow Hold
0:30 World's Greatest Stretch
0:30 Inchworm + Push-Up
0:30 Alternating Lunges
0:30 Forward Kicks
0:30 High Knees
5:00 Bar
0:30 Arm Circles
0:30 Scapular Pull-Ups
0:30 Alternating Deadbugs
0:30 Hanging Shoulder Touches
0:30 Rig Leaning Shoulder Stretch
0:30 Strict Hollow and Arch
0:30 Forward Kicks
0:30 Kip Swings
0:30 Pass Throughs
0:30 Kip Swings
B) Workout
Complete All AMRAPS For Max Reps
A) AMRAP x 5:
5 Burpees
10 Butterfly Pull-Ups
Rest 2:00 before next AMRAP
B) AMRAP x 5:
5 Burpees
10 Handstand Shoulder Taps
Rest 2:00 before next AMRAP
C) AMRAP x 5:
5 Burpees
10 Toes to Bar
Movement Demonstrations
Session Movements
BURPEE
BUTTERFLY PULL-UPS
SHOULDER TAPS
TOES TO BAR
C) Modifications & Alternatives
Movement Demonstrations
Modification Demos
SPRAWL
RING ROW
BOX SHOULDER TAPS
EVOLVING PROGRESSION
Bodyweight / No Equipment Alternatives
HOLLOW ROCKS
PLANK UP - DOWNS
ALTERNATING TAPS
2. Skill Specific Session
Today's Focus: The Ring Muscle-Up
Ring Muscle-Up Overview
Kati's Explanation
Click below to watch Kati's full skill breakdown
Rings are one of six events men train in artistic gymnastics. So, like 99% of other functional fitness athletes, I had to learn to get comfortable here, too.
Here's the deal with rings — there's no loophole. As an athlete, you have to have an exceptional level of bodyweight strength and awareness in order to be successful with elite skills, BUT, that doesn't mean only the-best-of-the-best should train on them. Quite the contrary.
If you have a goal of hitting your first ring muscle-up, or twentieth, you need to make it a priority in your training to get on the rings as much as possible. For every pull-up bar skill, there is a ring variant. Normally do your pull-ups on the bar? Sweet, switch over to the rings and try them there. Even skills like kipping and butterfly pull-ups, toes to bar, and so many more can be done on the rings, all it takes it a little practice.
The more time and energy you spend with the rings, the faster your ability and confidence will grow. And, that rings true (pun intended) for both the beginner and veteran athlete. Chuck the bar, hit the rings!
Step-By-Step Muscle-Up
1. KIP SWINGS
Staying tight as you move through your hollow and arch positions will help you keep better control over the rings.
2. TOE TAP + HIP EXTENSION
Tap your toes and squeeze your butt — This is the first half of the hips to rings, and will help you understanding how to achieve full hip extension, which is responsible for our power.
3. HIPS TO RINGS
Simultaneously tap your toes, squeeze your butt, and pull with your arms. We're trying to get your body as close to the rings as possible here, so your transition is easier and closer to the rings.
4. TRANSITION + LOW CATCH
Practice transitioning and only landing in a low catch position. Squeeze the rings in tight to your body to help stabilize, and press down firmly on the rings.
5. RING MUSCLE-UP
Once you catch, add the legs back into the equation by pulling your knees into your chest to help "kip" up to front support.
Level 1 Training - Beginner
Daily Session
A) STRENGTH: 3 Rounds
10 Ring Rows
0:30 Ring Row Hold
10 Banded Ring Dips
A) PRACTICE: 3 Rounds
5 Box Hips to Rings
5 Jumping Transitions
5 Hips to Rings Practice
Movement Demonstrations
RING ROW
RING ROW HOLD
BANDED RING DIPS
BOX HIPS TO RINGS
JUMPING TRANSITION
HIPS TO RINGS
Level 2 Training - Advanced
Daily Session
STRENGTH: 3 Rounds
10 Elevated Ring Rows (Use weight vest, if possible)
0:45 Ring Row Hold (Keep feet elevated)
10 Squat + Box Jumps
10 Strict Ring Dips
PRACTICE: Every 0:30 for 20 Rounds
1 - 3 Ring Muscle-Ups
Movement Demonstrations
ELEVATED RING ROW
RING ROW HOLD
SQUAT + BOX JUMP
STRICT RING DIP
RING MUSCLE-UP
Need Extra Help?
Low Ring Transitions Class
LOW RING TRANSITIONS CLASS
Nothing beats live coaching. To hear Kati's breakdown, check out our live streamed class to have everything explained in detail.
Even if you don't have an hour to take notes, the class has been edited into shorter, "class snips" that isolate each discussed topic.
4-Week Training Plan
4-WEEK TRAINING PLAN + DRILLS
Our 4-week training program includes two tracks for both beginner and advanced athletes, a full skill explanation, Kati's coaching Quick Tips, and recommended exercises to help supplement your training.
All training programs live under the "Skill Programs" tab in the navigation menu.
3. 5:00 Core Strength
Training
AMRAP X 5:00
| REPS | MOVEMENT |
|
20 |
Alternating Taps |
|
20 (Per Side) |
Plank Lateral Hip Taps |
|
20 |
Arch Rocks |
Movement Demonstrations
ALTERNATING TAPS
PLANK LATERAL HIP TOUCH
ARCH ROCKS
Why is core strength important?
About 5:00 Core
ABOUT 5:00 CORE: Why do it?
All gymnastics skills are unique sequences of hollow and arch positions. The more core strength and control we have, the better we will be able to move through those positions, and thus, gymnastics skills!
These 5:00 Core workouts have been designed to be simple (not easy!), no-equipment sessions that you can be consistent with throughout the week.
Because when it comes to building strength and awareness, consistency is key!
I recommend shooting for 5-6 sessions per week, in order to really reap the benefits of this training.
4-Week Training Plan
5:00 CORE LIVE STREAMS
If you need an accountability buddy, check out our 5:00 Core library, prop up your phone, and hit the workout alongside Kati!
Streamed in our BTC Member's Facebook Group.
Skill Programs
Programs Available Now
Sample Program: Bar Muscle-Up
About This Program
This skill program has been designed to help athletes of all levels better understand the bar muscle-up.
All of our bar muscle-up related content has been organized to provide you the ultimate guide to improving your performance in muscle-ups.
Please begin by watching the educational videos and coaching tips to first understand the mechanics behind this movement, then, you're free to head to the gym to practice using our 4-week training plan.
"Brain before body!"
Introduction to the Bar Muscle-Up
Overview
Watch This For Kati's Movement Breakdown
The Uneven Bars was always my favorite event in gymnastics growing up, so I was pumped to find out we had a few similar skills in functional fitness.
The Glide Kip is one of the first compulsory skills a new gymnast learns, and with only a few exceptions, is just like the Bar Muscle-Up. It may seem like common sense to say both movements are NOT strict, but I want to reinforce the concept of using your swing to your advantage here — the more glide swinging momentum you can produce and control, the easier your Bar Muscle-Up will be.
Why? Because the more momentum generated, power produced, and body positions used, the less strict this skill will be. The less strict a skill is, the less work your muscles have to do. And when your muscles only have to do a little work for each rep, you conserve energy and do better in workouts! See?
This is why I love to teach the Bar Muscle-Up as it closely mimics the Glide Kip, because when you train gymnastics skills like a gymnast, you can't go wrong.
Follow this 4-week training program, focusing on perfecting body positions and being as tight as possible in order to easily control your swing. When you stop relying on only your muscles to do the work, you're going to see how much easier (and, WAY more fun) this skill can be.
"Why use a gymnastics approach?"
Watch This To Hear Why
The Goal of Gymnastics Skills:
Simply put, gymnasts perform skills as easily, and efficiently as possible to achieve a goal
Yes, gymnastics involves being judged on execution and how well gymnasts can perform skills, but the foundation of skill integrity and efficiency stays the same — Gymnasts do not make skills harder than they need to be! When you’re doing a minute long routine, jam-packed with skills that require your utmost attention and precision in order to remain safe, I guarantee you’re going to choose a skill technique based on how easily, and well you can get it done.
Knowing that gymnasts “pioneer” the techniques for these functional gymnastics skills, tells us that we need to first learn how the skill as intended to be done, then tailor it to fit the parameters of functional fitness, or whichever sport you choose.
AKA: First, learn how to get on top of the bar using a glide swing and gymnastics technique, then we can tailor your movement pattern to fit the parameters of functional fitness (keeping toes below the bar).
Step-By-Step Muscle-Up
Step 1: Jump to the Bar
Step 2: Swing Forward to Arch
Step 3: Drive Knees Up
Step 4: Hip Extension (Hips to Bar)
Step 5: Transition (Full Muscle-Up)
Video Movement Tips
Class Snips
You Bar Muscle-Up class edited into smaller clips that cover each of our specific topics.
0:90 Quick Tips
0:90 or less coaching tips that answer your specific questions.
Helpful Resources
Full Bar Muscle-Up Class
BAR MUSCLE-UP CLASS
Nothing beats live coaching. To hear Kati's coach's breakdown, check out our live streamed class to have everything explained in detail.
Even if you don't have an hour to take notes, the class has been edited into shorter, "class snips" that isolate each discussed topic.
Bar Muscle-Up Warm-Up
A) ACTIVE MOBILITY:
ONE TIME THROUGH
0:30 Pass Throughs
0:30 Banded Pull Aparts
0:30 Standing Banded Lat Raises
0:30 Downdog + Push-Up
0:30 Scapular Pull-Ups
B) DYNAMIC WARM UP:
2 ROUNDS
5 Kip Swings
5 Knees to Chest
5 V-Ups
C) SKILL WARM UP:
2 ROUNDS
3 Bar Dips
3 Box Hips to Bar
3 Hips to Bar
3 Box Hips to Bar + Transition
Movement Demonstrations
Active Mobility
PASS THROUGHS
BANDED PULL APARTS
BANDED LAT RAISES
DOWNDOG + PUSH-UP
SCAPULAR PULL-UP
Dynamic Warm-Up
KIP SWINGS
KNEES TO CHEST
V-UPS
Skill Warm-Up
BAR DIPS
BOX HIPS TO BAR
HIPS TO BAR
BOX HIPS TO BAR + TRANSITION
4-Week Training Plan: Overview
Training Details
What is it?
This program is for athletes who want to improve their Bar Muscle-Up strength, endurance and performance. Each session includes strength and skill work, and should be trained with a focus on quality movement. Click each movement for a demonstration.
General:
Length: 4 Weeks
Sessions / Week: 3 (M/W/F or T/TH/S)
Session Time: Up to 25 Minutes
Equipment: 1 pair of dumbbells, box or bench, pull-up bar
Prerequisites:
Athletes must be able to complete the following exercises before beginning this program:
Level 1:
- 0:30 Hollow Hold
- 0:60 Active Hang
- 5+ Strict Pull-Ups
- 5+ Strict Toes to Bar
- 5+ Kipping Pull-Ups
Level 2:
- Same as Level 1
- 2+ Bar Muscle-Ups
Skill Work + Ability Level:
Choose the track - Level 1 or 2 - that best fits your abilities.
Level 1 is for athletes working towards their first Bar Muscle-Up, or needing extra foundational work to connect a second muscle-up.
Level 2 is for athletes who can connect 2 or more Bar Muscle-Ups, and want to increase sets and endurance.
If you do not meet the listed prerequisites, complete the 4-week Strict Pull-Up and/or Kipping Pull-Up Programs before attempting the Bar Muscle-Up.
Related Exercises
These exercises are related to the bar muscle-up, and will help improve your technique, strength, and mobility.
They are provided here as an extra resource that you can use if creating your own bar muscle-up training session.
-
Drills
-
Strength
-
Stretch
DRILL SEQUENCE
SWING + KNEES UP
JUMPING TRANSITION
BEGINNER'S SEQUENCE
HIPS TO BAR
BOX TRANSITION
JUMP TO BAR
BANDED MUSCLE-UP
BOX HIPS + TRANSITION
BOX HIPS TO BAR
JUMP TO FRONT SUPPORT
FRONT SUPPORT
BAR DIPS
AMERICAN SWING
ELEVATED BAR ROW
DEFICIT PUSH-UP
TUCKED ROLL-UP
PLANK ROWS
BANDED LAT RAISES
BAR ROW
BANDED LAT PULLS
STRICT TOES TO BAR
BAR ROW HOLD
V-UP
SHOULDER FLOW
BACK EXTENSION
PVC SHOULDERS
WIDE PVC RAISES
BANDED PULL APARTS
BENCH SHOULDERS
NARROW PVC RAISES
SHOULDER FLOW
BENCH TRICEP
RIG BANDED
RIG LEANING
BACK EXTENSION TAPS
4-Week Training Plan: Sessions
Week 1
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Week 2
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Week 3
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Week 4
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Gymnastics Classes
Classes Available now
Sample Class: Butterfly Pull-Up
Class Notes
Kati's Coaching Notes
Class Topics
- Prerequisites
- Transfers from the Kipping Pull-Up
- Common Faults
- Points of Performance - Step By Step
- Weight Distribution and Connecting Reps
- Drills
Pre-Requisites
- 1:00 Active Hang
- 3+ Strict Pull-Ups
- 5+ Kipping Pull-Ups
Kipping Pull-Up Transfers
- Same First Half: Snap the toes, squeeze the butt, guide with the arms
- This is why Kipping Pull-Ups are a prerequisite! If you can do a kipping pull-up, you're already half way to doing a butterfly
Common Faults
- Attempting before strength and coordination prerequisites are met
- Not using your brain, “just send it” and see what happens
- Using upper body vs. lower body
- These are the general ones which influence the little faults like weight distribution, swinging, not being able to connect reps, etc.
Points of Performance
- Start beneath the bar
- Jump and land in a hollow directly beneath the bar
- Hands are gripping outside the shoulders with thumbs wrapped
- Drive heels back and push chest forward into a tight arch
- Snap the toes forward, initiating vertical rise - Squeeze the glutes to produce hip extension and vertical power
- Arms guide that power vertically and forward to move through the circular motion
- On the descent, lift the chin as you fall forward, and beneath the bar
- As you push your chest forward, you simultaneously need to pull the heels backward to maintain equal weight distribution on each side of the bar
- Once you reach the bottom of your circle, re-snap your toes and move through each step again!
Weight Distribution and Connecting Reps
- Bodyweight must be balanced underneath, and on each side of the bar at all times, otherwise you’ll produce a glide swing
- Glide Swing: Swinging back and forth in front of the bar and behind the bar, when the majority of your bodyweight (if not all of it) is fully in one half at any given time
- Glide swinging is the death of butterfly pull-ups and will screw up your circular movement pattern and attempts at connecting reps
- To connect reps, we must be underneath the bar to move through the circle, so keeping our bodyweight balanced is critical
- If you chest extends out _____ much in front of the bar, your legs must extend the same distance behind the bar
Drills
- Box Circles: Set the box underneath the bar, and trace circles with only your chest
- Single Leg Butterflies: One leg hangs off the side of the box as you move through very slow butterflies
- Single Reps: Take it one rep at a time to make sure you're focusing on technique
- Small Circles and Grow: Once you can confidently execute small single reps, grow your power, positions, and overall size of the butterfly, but only as long as you can keep control
- Connecting Reps: When you can do one butterfly, add a second. When you can do two butterflies, add a third. Continue adding single reps, and not rushing — Don't try to connect too many, too soon.
Class Whiteboard Notes
Video Movement Tips
NEW - Class Video Snips!
These "class snips" have been taken from your full Butterfly Pull-Up class, and cut into smaller, more specific chunks of information that you can refer to, to help your practice.
"Do I need straight legs?"
"Start Small and Grow"
"Weight Distribution"
"The 3 Steps for Butterflies"
"How To Start Your Butterfly"
"Common Faults"
Step-By-Step Lessons
BOX CIRCLES
- Place your box in the middle of your bar
- Set your feet directly under the bar
- Hands grip outside the shoulders
- Thumbs wrapped
- Begin in an extended position (straight arms) under the bar
- Move through your mock "hollow and arch" starting swing, simulating your jump to the bar
- Begin "tracing your circle" under the bar with your chest, moving slowly through a full range of motion
- As you come to the bar, tilt your head back to avoid hitting the bar with your face
SINGLE LEG
- Place your box to one side of the bar: I have it on my dominant (right) side
- Set your planted foot (non-dominant) on the box, directly under the bar
- Hands grip outside the shoulders and thumbs wrapped
- Begin in a hanging, extended position beneath the bar, with your non-dominant leg pointed to the floor
- Move through your mock "hollow and arch" starting swing, simulating your jump to the bar
- Tap your toes up, and slowly trace your circle with your chest
- "Hollow behind the bar, arch in front of the bar"
SINGLE REPS
- You want to nail down the technique and movement pattern of the butterfly, before trying to connect reps
- If you try to connect reps too soon, you shift your mindset from "practice perfect technique and build good habits", to "numbers, numbers, numbers, ahh!"
- Practice single reps until you can do them perfectly no matter what the circumstances, then, add a second rep, and practice two reps until you can do them perfectly, etc.
0:90 Quick Tips
"HOW DO I DO A BUTTERFLY?"
Begin under the bar, jump and catch in a hollow. Grip is outside the shoulders, thumbs wrapped. Move into an arch. Then, tap your toes, squeeze your butt for power, and guide your chest forward, in a circular motion.
"DO I NEED KIPPING PULL-UPS BEFORE BUTTERFLIES?"
Kipping pull-ups are a great prerequisite to butterfly pull-ups because both skills have a very similar first half. So, yes, the kipping movement pattern transfers right into butterflies.
"DO I NEED STRAIGHT LEGS?"
No, you don't need to have straight legs in your Butterfly Pull-Up, but, I do encourage new athletes to practice with straight legs to reinforce their body control and swing. Bent legs usually result in a loss of control.
"WHAT DOES MY HEAD DO?"
At the top of your butterfly pull-up, you need to lean your head back (looking at the ceiling), creating "space for your space" — essentially, keeping your face clear of the bar as you move through the circle.
"HOW DO I USE MY LEGS?"
Lots! The lower half of our body is much stronger than the upper half, so the more legs you can use for pull-ups, the less stress your arms will feel. More legs, equals more power, equals easier butterflies!
"I'M A FEW REPS IN, WHY DO I START SWINGING?"
When your bodyweight is not balanced on each side of the bar, you will start to glide swing. You want to think of keeping approximately half your body in front of the bar, and half your body behind the bar.
"WHY AM I LOSING MY RHYTHM?"
Losing your rhythm means you've lost your balanced weight distribution under the bar. You need to keep your bodyweight balanced on each side of the bar (think, half your body behind, and half in front) to avoid glide swinging.
"HOW DO I IMPROVE ENDURANCE AND DO BIGGER SETS?"
If you want to do bigger sets, you need to train your endurance — Smaller sets, over long time domains. For example, if you max is 10 unbroken, do 4 butterfly pull-ups every 0:30 for 20 rounds.
"HOW DO I PROGRESS TO CHEST TO BAR BUTTERFLIES?"
Chest to bar butterflies require you to pull higher, making contact with your chest and the bar. To do so, you need to use your arms more, pulling yourself higher in the air to hit the standard.
"I CAN DO REGULAR BUTTERFLIES, WHY CAN'T I DO CHEST TO BAR?"
When swinging, we hinge at the shoulders, not at the back. Don't let your back overextend — You'll be uncomfortable and lose control of your swing.
Related Resources
Butterfly Skill Program
4-WEEK TRAINING PLAN + DRILLS
Our 4-week training program includes two tracks for both beginner and advanced athletes, a full skill explanation, Kati's coaching Quick Tips, and recommended exercises to help supplement your training.
All training programs live under the "Skill Programs" tab in the navigation menu.
Skill Specific Warm-Ups
SKILL SPECIFIC WARM-UPS
If you need help warming-up for your gymnastic session, we've got skill specific plans you can follow to best prepare your body.
All warm-ups live under the "Workouts" tab in the navigation menu.
Improve Your Flexibility
STRETCHING CLASSES
Shoulders a little tight? Not able to move as fluidly as you'd like? Check out our stretching classes to help increase your ranges of motion.
Stretching Classes
Classes Available now
Sample Class: 5:00 Full Body
Sometimes, a few minutes is all the extra time we have during the day, so we're evolving the 5:00 series to help you warm-up and stretch out the entire body in only a few minutes.
We set the timer, and fit in as many positions as possible. Ready, set, go! Prop up your phone, and follow alongside me.
- Total Time: 5:00
- Equipment: None
- Focus: Full body
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