Workout
›
00:00
5
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