1. Hang from the pull-up bar.
  2. Bring your toes to the bar.
  3. Your toes have to touch the bar between your hands.
  4. Before the next movement move you feet so that they are in line or behind the pull-up bar.
  5. Repeat.
Scaling options include bringing knees up, knees-to-elbows, leg lifts. Your coaches will find the best for you. Remember when we scale the first goal is to use the entire range of movement then make it as hard as possible. Also many women can do this movement even if they cannot do knees-to-elbow. If you are in doubt ask your trainer to help you find the best version for you.