So the first move which I did was a Kong Vault. It is basically what a monkey does; it is how he gets over his obstacles. What he will do he will start running, he will stick his arms out, extend his body. His back of his legs will stick up and your body is going to flow forward and you want to be sure you have a good grip or whatever you are touching if you miss it you will face plant.
This next one that I did was called a speed vault. Basically it is really simple, it is like a lazy vault but you use one hand. What you are doing you are going to start gaining some speed, you are going to jump, lean over to your left or if you are right handed or left does not matter you could do both ways but I prefer doing it to my left so what you do you get some speed, hit your left leg up and jump.
So what the lazy vault is it is just like the speed vault except you are using two hands. This is why they call it the lazy vault because you are being lazy when jumping over your obstacle, you are going to get your left leg up and around so what you are going to do you are going to swing around and grab it.
This last one is a combination it is a combination of a Kong Vault to a verse vault. I showed you how to do a Kong Vault, so you are just going to leap over, land it and as you do it reverse vault you are going to want to be sure both hands touching the object. This one could be kind of dangerous because people have been known to get their foot caught on the object so what you do you want a plant and reverse your right shoulder in. you just got to turn your body.
This next one is going to be called a palm spin. You can do it on rails, on walls or you can do it on a bench like this. what you do you place your hand on the side, and then put your other hand right next to it, now what you are going to do, you are going to want to kick it really fast, you are going to spin. So you get some strength on your legs, get down and push and you want to make sure your feet push all the way round but some people will go like this which does not do anything. You want to make sure your feet go all the way around the bench not in the center of it. So you want to kick your feet all the way around like that.
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