Band Set Up: Place two matching bands on the bar just inside your normal grip width. Step left foot in the right band and right foot in the left band so that the bands cross in front of your body and allow your torso to fit comfortably between them.
Hip to Bar Tips:
-The goal of this exercise is to teach the body how to push down on the bar and rise above the bar as a unit to prep for a Bar Muscle Up.
-Keep your eyesight locked on one spot on the wall in front of you.
-Drive the toes up while pushing down on the bar to maximize your kip.
-Keep the shoulders the highest point of the body and toes the lowest point.
-Stay as vertical and as close to the bar as you can to keep the movement as efficient as possible.
and then