Thinking about buying a pair of Gymnastic Rings? Want to Learn the Muscle-Up but can't afford the expensive prices for a Gymnastics coach?
Then look no further! Here is everything you will need to achieve the Ring Muscle-up.
Pre-Requisite:
15 Pull-Ups
20 P-Bar Dips
20 Push-Ups
10s L-Sit Hold
30s Hollowbody Hold
30s Deadhang


Week1:
False Grip Forearm Pulls
15s Beginner
30s Intermediate

Hop-Hop
Beginner - 10s
Intermediate- 15s

Supinated - Pronated DeadHang
Beginner - Supinated 10s
Intermediate - Pronated 3s

False Grip Australian Pull
30s Beginner
45s Intermediate

False Grip Negative Pull
30s Beginner
45s Intermediate

False Grip Isometric Hold
15s Beginner - Hold 5s
30s Intermediate - Hold 5-10s

Negative Deep Dip
15s Beginner - 3-5s Hold
30s Intermediate - 5s Hold

Deep Hop-Dips
30s Beginner
45s Intermediate

Regular Dips
30s Beginner
45s Intermediate

Lockout Leans
15s Beginner
30s Intermediate

Box Muscle-up
45s Beginner
60s Intermediate

Jump Muscle-up
1-3x Beginner
3-5x Intermediate


This program is designed for time under tension. We aren't going to count reps. I want you to focus on doing only clean full range of motion movements in the allotted time. It does not matter if you do 1 or 50, as long as they are clean. Rest time will be the time it takes to change the height of the rings. For Week 1 you will do 3 sets. Complete the routine twice. You will have two minute rest in between sets. If you want Week 2,3 & 4 then kindly shoot me an e-mail at: n3vr3la@gmail.com and I'll be glad to send you the rest of the
program!

I also forgot to add the importance of the False Grip on the Rings is due to the Rings not being a stationary tool.
They can move 360 degrees. This makes the transition very difficult to obtain if you're not in a False Grip.
When you are in the False Grip, your palm is already on top of the ring, making the transition a lot smoother and soother
on the wrists.



Tracklist:
1. Not for Nothing - Otis Mcdonald
2. Here (Lucian Remix) - Alessia Cara
3. I'd Love to Change the World (Matsubs Remix) - JETTA
4. Android Porn - Kraddy
5. Machi - Borgeous & Ryos

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