Name: Playbook - Jess St John - Rodeo/Monkey
Uploaded: 2023-12-13T15:49:49.582Z
Duration: 45 min
Description: Rodeo/Monkey

Some call this skill a rodeo, some call it a monkey. Either way it’s a super fun way to get up and over the bar! A glide kip is recommended before trying a rodeo.

Be sure to do the leg raises and stretch first so it’s easier to fold your body into the correct position while swinging under the bar.

- Sit down with wide legs and your hands in the middle
- Sit up tall and squeeze your legs and core to raise legs up and down

This exercise works compression, which is your ability to actively fold your body in a pancake or forward fold stretch

Straddle Seated Leg Raise

This is a regression to doing both legs at once if you’re not quite there yet!
- The closer your hands are to your foot, the harder it will be

S/L Straddle Seated Leg Lift

- In a straddle seated leg lift, stop at the very top of the lift and pulse legs up and down (tiny movements)

Straddle Seated Leg Lift Pulses

Also known as a pancake stretch
- Keep your legs straight and knees pointed up
- reach forward and try to pull your belly button to the door

Straddle Stretch

- Swing under the bar like a glide kip
- As your legs swing under, adjust to a close grip so your legs will have room to catch the bar
- Just like in a glide kip, bring your toes toward the bar, however you want to straddle (spread the legs apart), and continue to glide underneath the bar
- As your legs pass under the bar, start to bend the knees over top of the bar
- Swing here to get the feeling and come down slowly

Rodeo: Step 1

- When you’re comfortable with the first step, add power to your swing
- As you lace your legs under and over the bar, bend the knees and drive the heels down to the floor to get the chest up
- You will briefly feel weightless, when you do, let go of the bar and catch on the outside of your legs
- Come down slowly

Rodeo: Step 2

- Add more power and lean forward into the bar as you bend your knees and drive your heels down
- This will bring you on top of the bar
- Hop down on the other side safely 

Note: the more you straddle, the more you will gain momentum to drive your heels down and lift your body up. 

This make take a few (or a lot of) attempts to get the momentum and timing down. Just keep practicing, it will become muscle memory with time!

Rodeo: Step 3

- Start sitting on the bar
- Lift up both hands
- Turn your upper body in the direction you want to twist
- Look for the bar and hop from your hips (this will be a very subtle movement without momentum)
- Catch the bar as you come down

Rodeo/Monkey

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