Workout

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00:00

Exercise 1 of 10

Rings Strength

14 exercises

1 Ring Muscle-Ups 4–5×2–4

2 Front Lever Open-Tuck (hip-extended) 4–5×3–5s

3 Front Lever Negatives 2×3–5s lowers

4 Front Lever Raises 2×2–3 reps

5 Weighted Pull-Ups (Pronated) 4–5×5–6

6 Straight-Arm Pulldown Isometric 3–4×20–30s

7 Advanced/Front Support (lean) 3–4×10–15s

8 Banded Cross Pulls 3×8–12

9 Straight-Arm Adduction Pressdown 3×8–12

10 Korean Dips 2–3×6–8

11 Maltese Press (Supine Dumbbell) 3×6–8

12 Lateral Raises (Scaption, thumbs-up) 3×12–15

13 Back Lever Maintenance 2×8–12s (straddle) or 3×3–5s (full micro)

14 Wall Angels (Posture) 2–3×10–15