Start the bent arm rings fly in a push-up position with your scapulae depressed and abducted, elbows locked, and your core and glutes engaged. The hips should be in posterior tilt. From this position, perform the opening movement in line with your chest with your elbows bent. Lower your body only as far as you can while maintaining proper form. Do not let your hips sink during the movement!
Recommended sets: 3
Recommended reps: 5–8
Start the rings fly on your knees with your scapulae depressed and abducted, elbows locked, and your core and glutes engaged. The hips should be in posterior tilt. From this position, perform the opening movement in line with your chest while keeping your elbows locked. Lower your body only as far as you can while maintaining proper form. Do not let your hips sink during the movement!
Recommended sets: 3
Recommended reps: 6–10
To begin this exercise, jump onto the rings into the support position. Depress your scapulae, lock your elbows, and engage your core. From here, perform slow and controlled negatives, bending your arms close to your body through the full range of motion. Then, lower yourself and repeat the movement.
Recommended sets: 3
Recommended reps: 3–6
To begin regular dips, jump onto the rings into the support position. Depress your scapulae, lock your elbows, and engage your core. From here, perform regular dips, bending your arms close to your body through the full range of motion.
Recommended sets: 3
Recommended reps: 6–15
When performing negative pull-ups, you must depress your scapulae. Place your hands in a supinated grip. Keep your core tight. From this position, perform slow and controlled negatives.
Recommended sets: 3
Recommended reps: 4–6
Start this exercise in a passive hang. When performing wide pull-ups, you must depress your scapulae. Bend your arms in a wide opening. The rings should remain parallel at the highest point of the movement. Perform the pull-ups through the full range of motion and keep your core tight.
Recommended sets: 3
Recommended reps: 6–12
When performing tuck leg raises, you must be in a passive hang. Engage your core and place your hips in posterior tilt. From here, raise your knees toward your chest.
Recommended sets: 3
Recommended reps: 5–15
When performing half extended leg raises, you must be in a passive hang. Make sure your legs are straight. From here, perform leg raises by extending one leg while the other remains bent. Keep your legs together at the knees.
Recommended sets: 3
Recommended reps: 5–10
When performing half leg raises, you must be in a passive hang. Make sure your legs are straight. From here, perform the half leg raises, maintaining a 90-degree hip flexion angle.
Recommended sets: 3
Recommended reps: 5–15
When performing leg raises, you must be in a passive hang. Engage your core and place your hips in posterior tilt. From here, lift your legs straight through the full range of motion.
Recommended sets: 3
Recommended reps: 5–10
To perform the pike on rings, jump safely while lifting your hips with your arms bent. Extend your legs into the pike position. Try to close your body as much as you can!
Recommended sets: 3
Recommended reps: 5–8
To perform the pike on rings, push yourself up and lift your legs into the pike position with straight arms. Try to close your body as much as you can!
Recommended sets: 3
Recommended reps: 5-8
Start this progression in a passive hang with your core engaged. Lift your knees while pushing with straight arms using your lats until you reach the pike position. Try to close your body as much as you can!
Recommended sets: 3
Recommended reps: 5-8
You must perform the tuck candle on rings with the rings parallel, elbows locked, and core tight. Bend your knees into the tuck position. Your head should be tucked in.
Series recommended: 3
Recommended repetitions: 5-10
You must perform the leg-assisted candle with the rings parallel, elbows locked, and core tight. Keep your body straight and support yourself by placing your feet on the sides of the strap. Maintain balance and pay attention to your body alignment.
Recommended sets: 3
Recommended reps: 5-10
Comienza el tuck skin the cat en passive hang. Eleva la cadera con una elevación de rodillas, luego gira pasando por tuck pike hasta la posición de german hang con los brazos rectos. Desde aquí, tira de ti mismo pasando por tuck pike de regreso a passive hang con los brazos rectos. Realiza 1–5 repeticiones.
Series recomendadas: 3
Repeticiones recomendadas: 1-5
Start the pike skin the cat from a passive hang. Lift the hips with straight-leg raises, then rotate through pike until reaching the german hang with straight arms. From here, pull yourself back through pike to return to a passive hang with straight arms. Perform 1–5 repetitions.
Series recommended: 3
Recommended repetitions: 1-5
In this progression, you must perform the previous movement on the rings. Start in the pike position, then perform the kip into a bent-arm hang. Execute an explosive but controlled kip, keeping your core tight and your legs straight. Bend your arms in parallel. Finally, lean back to return to the pike position. Repeat this progression until you can perform the movement safely.
Series recommended: 3
Recommended duration: 10 seconds each leg
To perform a half extended L-sit, depress your scapulae and lock your elbows. The rings should be parallel or slightly turned outward in the support position. Lift your legs bent to at least 90 degrees. Extend one leg while the other remains bent. Hold this position
Series recommended: 3
Recommended duration: 10 seconds each leg
To perform the leg raises to L-sit, depress your scapulae and lock your elbows. The rings should be parallel or slightly turned outward in the support position. Lift your legs straight to at least 90 degrees until reaching the L-sit position.
Recommended sets: 3
Recommended duration: 5-10