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Let's get those muscle ups

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. 

Warm Up - NEVER SKIP

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles2x8-12 each
Elastics - Back Flies in 5 Angles2x8-12 each
Elastics - Outward External Rotations3x8 each side alternating
Elastics - Internal Rotations3x8 each side alternating
Elastics - Upward External Rotations3x8 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.
Mobility Back Row2x8 each side

Conditioning Workout

DemoExerciseReps/SetsHow to/Cues
L Sit Lift On Rings2 sets of 3x5 holdsLock your elbows and keep your back straight. Do not look down. Externally rotate your hands sligthly so your forearms are looking towards the front.
Ring Dips3xmax -2
Ring Chest Flies on Knees2x8Keep your elbows fully locked at all times! Bring your hands perfectly out towards the side!
Elastic Scapula Pull Ups2x12
Ring Pull Ups2xmax-2Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin!
False Grip Pull Ups2x6
Narrow Back Row3x12Set yourself up so your body is parallel to the floor on the top position. Keep your core and glutes engaged so the body is fully straight! Slow especially on the way down. Slide your elbows along the side of your body.
Ring Back Flies2x12
Leg Assisted Dip to Pull Up6x

Home Conditioning Workout

DemoExerciseReps/SetsHow to/Cues
Alternating L Sit Leg Lifts2x6 each sideDepress your scapula and elevate your hips off the floor. Lift 1 foot at the time as high as possible without rounding your back. Keep your knees fully locked
L Sit Lift Offs with Elevated Hands2x6
Bench Dips with Elevated Feet2x12Keep your elbows in and core engaged.
Diamond Push Up with Elevated Feet2x12Make your thumbs and index fingers touch on the floor in front of your chest. Keep your core engaged and body straight. Your body should be parallel to the floor when your arms are locked.
Downward Dog HSPU - Elevated Feet2x8-12The path of your movement is essential. Bend your knees in case of tight hamstrings. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back.
Forearm Plank Walk Ups2x5 each sideMake sure to work both arms equally. Do not arch your back or pike at your hips!
Valentines Day Special2x30secKeep your entire body close and parallel to the body. Heels together and do not allow your shoulder blades to stick out in the back!
Wide Pull Ups3x8-12
Bent Over Back Row with Elastic2x12Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body.
Sitting Posterior Deltoid Flies2x6-10Keep your back straight and scapula depressed. The back of your hand should face towards the ceiling. Pull your hands back with slightly bent elbows as if you wanted to touch them behind your back. Keep your arms parallel to the floor.
Bent Over Back Row with Elastic2x12Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body.

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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With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

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

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

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