Thinking about buying a pair of Gymnastic Rings? Want to Learn the MuscleUp 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 Muscleup.
PreRequisite:
15 PullUps
20 PBar Dips
20 PushUps
10s LSit Hold
30s Hollowbody Hold
30s Deadhang


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

HopHop
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 510s

Negative Deep Dip
15s Beginner 35s Hold
30s Intermediate 5s Hold

Deep HopDips
30s Beginner
45s Intermediate

Regular Dips
30s Beginner
45s Intermediate

Lockout Leans
15s Beginner
30s Intermediate

Box Muscleup
45s Beginner
60s Intermediate

Jump Muscleup
13x Beginner
35x 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 email at: [email protected] 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.



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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