Get to the playground and get to work

Ring Workout

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Shoulder Warm Up/Prehab

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles1x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations2x8 each side alternating
Elastics - Internal Rotations2x8 each side alternating
Elastics - Upward External Rotations2x8 each side alternating
Cross Pull Elastic Shoulder Rehab2x8 each side alternating
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.

Conditioning Drills

DemoExerciseReps/SetsHow to/Cues
Shoulder Warm Up with Elastic1x4Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back
Shoulder Stretch Wall Slides2x4
False Grip Ring Pull Ups (warm up set)1x max - 3 Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin!
Explosive False Grip Top Half Pull Ups2x 3-4
Band Assisted Muscle Up Dips on Rings3x1
Muscle Up Rows3x1Place your rings hip high and the feet right underneath your rings. Lean back like you would in an angled back row. Pull up until your hands meet your ribcage and transition into a low dip. Do not move your feet or bend your knees. Instead pike at the hips. Look at your feet during the transition. Start my dynamic and over time slow down using less momentum and more force.
Dip to Pull Up on Bar3x1Visually stop the movement right after the transition in the pull up position with your chin higher than the bar. The exercise is not done until you have lowerd slowly all the way down and your elbows are locked.
Band Assisted Stepping Muscle Up Swing Pull Up1xPlace your foot into the elastic, swing towards the front reaching down at your target and let the band snap you upwards. combine this snap with explosive pulling strength and get your chin on top of the bar. Keep yyour body in a hollow position
Band Assisted Bar Muscle Up3xFocus on 1 movement at the time
Deep Ring Dips with Bottom Rep2x max CLEAN
Straight Bar Dips1x4-8Keep your legs sligthly piked at the hips so you can keep the weight in front. Do not lay on the bar at the bottom of the rep.
Wide Bar Back Row Bent Knees2x8

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready