monkii-Complex
1 monkii-Complex = 1 Pushup + 1 Fly + 1 V-Out.
monkii-Hang
Hang from monkii bars with your arms fully extended and your
shoulders engaged by pulling your shoulder blades down and
back.
monkii-Pullup
Suspend monkii bars from an overhead structure. Hang with
your arms fully extended and pull yourself up so that your chin is
above the bars.
monkii-Maker
1 monkii Maker = 2 Lunge Jumps + 1 Pushup + 1 Fly + 1 V-Out
Mountain Climber
Hold monkii bars as you would for a Pushup. Keep your arms
straight as you bring your right knee up to touch your right elbow,
then return to the starting position. Repeat with the left leg,
and continue altering each side.
Muscle-Up
Start by hanging with arms fully extended from monkii bars. Pull
yourself up as high as possible and bring your chest forward so
that you “catch” yourself in the bottom of a Dip. Once in this
position press yourself up to the top of the Dip finishing above the
monkii bars with your arms fully locked-out.
Offset Pushup
Set one monkii bar so that it is 4"– 6" inches higher/lower than the
other, and complete the prescribe number of Pushups.
Offset Row
Set one monkii bar so that it is 4"– 6" inches higher/lower than the
other and complete the prescribe number of Rows.
Click on any movement for video demonstration.
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