How I got to 100x or more daily

Abdominal Training Tutorial: Toes To Bar Progressions
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How to get from Zero to Toes to Bar For Reps My 3-Phase Toes to Bar Progression Model
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Ive trained at this point many dozens of people to the same competency in THIS style of Toes to Bar that I have. “THIS” referring to the distinction between the CrossFit and or Gymnastics movement versus the abdominal stretch under load and flexion in a compound movement assisted by various smaller muscles in the process
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First of all, STRAP IN. The, “work your grip bro” crowd are ignorant at best and idiots at worst. Grip is not the point of the endeavor and in fact will be the weak link so eliminate it in order to focus on what matters. The same goes for back training but that’s a different topic
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The progression begins first with a traditional hanging knee raise. The caveat here is that the knees need to raise above the hip crease to shift the primary contraction from the psoas to the rectus abdominis which will just be contracting isometrically until the spine is flexed. Start with sets of 3 at first if you’re still doing floor based ab exercises like crunches as the vertical force curve is significantly more challenging. Build to sets of 5, then 7 and once you can do 5 sets of 10 or more, move on to progression 2
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The second progression is to pull your knees to your elbows. This will FORCE you to flex the spine significantly at the ends of each rep where the force curve against gravity makes the movement the hardest. This grooves in the movement pattern for what’s to follow and begins to really increase abdominal strength. Same rep progression. Begin with sets of triples, then 5+ then 7+ and eventually sets of 10+
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Last, since you’re used to high volume knees to elbows at this point, notice that your toes are only inches away from the bar. Rather than swinging in a wider parabola outward, think to flex your abs MORE so on the knees to elbows, you can kick the bar with your instep/laces. This really drives a deep, forceful contraction in the abs that I don’t feel with other exercises. Same progression, triples, then 5s and so on
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For a quick reference to my Toes to Bar technique distinction, watch this Short 🔗👇🏾👇🏾
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https://youtu.be/XCIhxb6M1ns?si=VsBLJnndiya5Thif
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