Core, Shoulders, Forearm
Hang from a bar, pulling down with your lats and engaging your shoulders.
Squeeze your anterior core to bring your toes up toward the bar.
Maintain control from your obliques and move your legs side-to-side, trying to keep them together.
Since you might not be that flexible or haven't performed this in a while, lower your legs to one side as far as you can without twisting your hips or losing your grip.
Progressions And Regressions