Training

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00:00

Exercise 1 of 10

Rings Strength

10 exercises

1 Front Lever Open-Tuck (hip-extended) 6–8×3–5s

2 Half-Lay (micro-holds) 2–3×2–4s

3 Front Lever Negatives 2×3–5s lowers

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

5 Front Lever Raises 2×2–3 reps

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

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

8 Straight-Arm Adduction Pressdown 3×8–12

9 Ring Dips (RTO) 2–3×6–8

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

✓ Workout Completed