Workout

›

00:00

Exercise 1 of 10

Rings Hypertrophy

15 exercises

1 Ring Muscle-Ups 4–5×2–4

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

3 HSPU (Technique) 2×3–5

4 Front Lever Rows to Waist 3×6–8

5 Front Lever Raises 2–3×2–3 reps

6 False-Grip Pull-Ups (Pronated) 4–5×3–5

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

8 L-Sit (Parallettes) Clusters 6–8×3–5s (15–20s minis)

9 Bulgarian Dips 2–3×6–8

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

11 Back Lever Maintenance (light) 2×8–10s

12 Face Pulls 3×15

13 Cuban Rotations 2×12

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

15 Wall Angels (Posture) 2–3×10–15