Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesCALISTHENICS
Rings Fly with Bent Arms
Push-up position with scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Perform opening movement in line with chest with elbows bent. Do not let hips sink!
Kneeling Rings Fly
Kneeling position with scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Perform opening in line with chest with elbows locked. Do not let hips sink!
Jumping Negative Dips on Rings
Jump into support position. Depress scapulae, lock elbows, engage core. Perform slow, controlled negatives bending arms close to body through full range of motion.
Regular Dips on Rings
Jump into support position. Depress scapulae, lock elbows, engage core. Perform regular dips bending arms close to body through full range of motion.
Jumping Negative Pull-Ups on Rings
Depress scapulae, supinated grip, core tight. Perform slow and controlled negatives.
Wide Pull-Ups on Rings
Start in passive hang. Depress scapulae. Bend arms in a wide opening. Rings remain parallel at highest point. Full range of motion, core tight.
Hanging Tuck Leg Raises on Rings
Start in passive hang. Engage core and place hips in posterior tilt. Raise knees toward chest.
Hanging Half Extended Leg Raises on Rings
Start in passive hang with straight legs. Raise one leg extended while the other remains bent. Keep legs together at the knees.
Hanging Half Leg Raises on Rings
Start in passive hang with straight legs. Perform half leg raises maintaining a 90° hip flexion angle.
Hanging Leg Raises on Rings
Start in passive hang. Engage core and place hips in posterior tilt. Lift legs straight through full range of motion.
Pike on Rings with Jumping Up
Jump safely while lifting your hips with arms bent. Extend legs into pike position. Try to close your body as much as you can!
Pike on Rings with Swing
Push yourself up and lift legs into pike position with straight arms. Try to close your body as much as you can!
Pike on Rings with Tuck Leg Raise
Start in passive hang with core engaged. Lift knees while pushing with straight arms using lats until reaching pike position. Try to close your body as much as you can!
Tuck Candle on Rings
Rings parallel, elbows locked, core tight. Bend knees into tuck position. Head should be tucked in.
Leg-Assisted Candle on Rings
Rings parallel, elbows locked, core tight. Keep body straight and support yourself by placing feet on the sides of the strap. Maintain balance and pay attention to body alignment.
Tuck Skin the Cat
Start in passive hang. Lift hips with knee raise, then rotate through tuck pike to german hang with straight arms. Pull back through tuck pike to passive hang.
Pike Skin the Cat
Start in passive hang. Lift hips with straight-leg raises, then rotate through pike to german hang with straight arms. Pull back through pike to passive hang.
Kip on Rings to Bent-Arm Hang
Start in pike position. Perform an explosive but controlled kip into a bent-arm hang. Core tight, legs straight, arms parallel. Lean back to return to pike. Repeat until you can perform the movement safely.
Half Extended L-Sit on Rings
Depress scapulae and lock elbows. Rings parallel or slightly turned outward. Lift legs bent to at least 90°. Extend one leg while the other remains bent. Hold.
Leg Raises to L-Sit on Rings
Depress scapulae and lock elbows. Rings parallel or slightly turned outward. Lift legs straight to at least 90° until reaching L-sit position.