Muscle building gymnastics ring workout with beginner to advanced progressions so you can train with your partner. This workout contains progressions for those who are new to ring training and those who are further along in their journey. I absolutely love doing this ring workout with a friend as it helps to give you proper rest time and makes it a lot more fun!

FREE Calisthenics/Gymnastics Ring Workout Sheet:
https://mailchi.mp/f9272e8a85db/ring...

General warm up, get the body moving, do some stick shoulder dislocates, pancake, lateral lunges and wrist push ups. Or do my follow along warm up:    • Handstand Warm Up Routine  

0:00 Intro to the workout

1:09 Skin the cats, no pauses, smooth. Perform a pike position through the transition legs straight, knees together, keep arms straight, thumbs out.

1st Superset 1:49
German hang, end range hold 3 seconds short of failure
Hollow body leg lifts

2nd Superset 2:39
Ring Support Hold or Rings Turned Out Isometric
Scap Pulls

3rd Superset 3:48
Ring Push Ups: Biggest range of motion possible (as low as possible) try to complete with a supinated grip for an advanced version. Use negatives if just learning.
Ring Rows Reset the scap on the bottom position each time, perform a one second hold at the top, to make harder use a false grip

4th Superset 5:32
Ring Dips (feet assisted when needed)
False Grip Chin Ups/Active Hang

7:03 False Grip Muscle Up Transitions: keep the rings tight to the shoulders, 2 reps short of failure, perform quickly

7:30 L Sit on Floor isometric hold
STRETCH

Need Rings? Check out THENX's: https://shop.thenx.com/products/gymna...
Leahs IG:   / inverted.lifestyle  
My IG:   / summerfunfitness_