Let's 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. 

DashboardRing Workout

DemoExerciseReps/SetsHow to/Cues
Single Arm Lat Pull Down Pre Activation8x each side

Single Arm Lat Push Down Pre Activation8x each side

Scapula Pull Up on Rings10x

Skin The Cat4x total

Tuck Front Lever Single Leg Take Off to Lever from Box3 sets of 1x each side max hold

Band Assisted Front Lever Reps - Advanced Tuck2x2-4
Front Lever Top Hold - Bar2xmaxLock your elbows and keep your scapula depressed and retracted.
Push your quads against the bar. Focus on the engagement of your lats.
Keep your head in a neutral position. Do not look at your feet in order to avoid rounding the back.
Keep your back straight and do not pike at the hips.
Muscle Up Row1x4

Muscle Up on Rings3x

Muscle Up Dips on Rings2x2

Band Assisted Muscle Up Pull Ups on Rings2x3
Explosive False Grip Top Half Pull Up on Rings1x4-8

Band Assisted Tuck Front Lever Row - Rings3x4-8

Weighted Ring Dip3x8
Weighted Chin Up on Rings3x8
Standing High Pull against Elastic2x8You can use weights or the cable pulley instead.
L Sit Straddle Kicks on Low Rings2x20sec

Around the World Leg Lifts2x4-6 each way alternating

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