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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 Ups3x maxExternally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin!
Band Assisted Dip to Pull Up on Rings3x1
Band Assisted Dip to Pull Up on Bar3x1
Band Assisted Stepping Muscle Up Swing Pull Up3xPlace 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
Jump to Low Dip4x1Jump up to clear the bar and sligthly forward to get the weight on top of the bar. Keep your feet in front of the bar.
Ring Dips2x 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.
Narrow Back Row2x8Straighten your legs and elevate your feet

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