Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Arm Extensions with Rings
Use a prone grip with arms parallel. Perform concentrated elbow extensions focusing on triceps contraction. The lower your body, the more challenging the exercise.
Elevated Pike Handstand Push-Ups on Rings
Begin on a box with rings parallel and shoulder-width apart. Elevate scapulae, push rings from shoulders, and extend legs to 90° between torso and legs. Perform push-ups with arms parallel through full range of motion.
Ring Positioning, Leg Switches
Place the rings in front of your shoulders with elbows close to your body. Depress the scapulae and make sure hips are above elbows. Perform controlled leg switches from this position.
Tuck Shoulder Stand on Rings
Place the rings in front of your shoulders with elbows close to body. Depress the scapulae and round your back. Hips above elbows, legs in tuck (bent) position.
Tuck L-Sit on Rings
Depress the scapulae and lock your elbows. Rings parallel or slightly turned outward in support position. Lift bent legs forming at least a 90° angle.
One-Arm Push-Ups in Standing
Stand in a straddle position. Passive arm pressed against body. Active arm's scapula depressed and abducted, elbow locked. Bend the active arm alongside your body in a controlled manner.
One-Arm Active Hang
Grab the ring and depress your scapula. Both shoulders should be aligned. Keep your core and legs tight.
Pull-Up to Hip in Tuck
Start in a passive hang. Perform a pull and knee raise while simultaneously lifting your hips until they reach bar height in a tuck position.
Behind the Back Biceps Curls
Start with scapulae depressed and abducted, arms straight and parallel behind body. Abs and glutes engaged. Perform controlled pull-ups to shoulder height through full range of motion. Do not let hips sag!
Behind the Back Biceps Curls to Support
Start with scapulae depressed and abducted, arms straight and parallel behind body. Abs and glutes engaged. Perform controlled pull-ups until reaching a bent-arm support position. Do not let hips sag!
Standing Static Trunk Extension
Keep abs and glutes engaged, hips in posterior tilt. Raise arms alongside ears. Do not let hips sag.
Step Up Squats
Goblet Squat
Stand with shoulder-width parallel feet holding weight at chest. Keep back straight through full range. Heels on ground, calves touch hamstrings at bottom.
High Knees
Reverse Lunges with Weight
Feet and hips face forward. Hold weight at chest or dumbbells at sides. Front knee above ankle, back straight, maintain balance. Back knee may lightly touch the ground.