The hanging day takes on a combo. 10 leg raises, 6 leg circles and 6 combos of a knee-in followed by a knee-in and twist, circuited at your level with two minutes of rest.
Two changes here and both matter. Leg raises jump from six reps to ten, the first volume increase this family has taken, and the two knee-in variations merge into a single unit: knees up and in, extend, knees up and twist to the side, extend, and that whole sequence is one rep. Six combos is twelve knee lifts with no chance to drop off the bar in between, which is why the number reads smaller than the work. Staying on the bar that long is the real progression - your grip and shoulders now have to last exactly as long as your abs do.
Set the hang before every combo: arms straight, shoulder blades pulled down, body still. Take the straight knee-in first and the twisting one second, exactly as drawn, and keep the extension between them controlled rather than a drop. If the body starts swinging, use that extension to kill the momentum instead of fighting through it. Ten leg raises to open the round means pacing them - the last two should look like the first two.
Twelve knee lifts, one grip, no interruptions - this is where hanging work starts to feel like training.
Make it Harder: Do the combos without letting the legs fully extend between the knee-in and the twist.
Make it Easier: Drop off the bar and re-hang between the two halves of each combo.
