To perform the straddle tuck L-sit, depress and abduct the scapulae with the elbows locked and the back rounded. The rings should be positioned in front of your body. Your legs should be in a tuck straddle position with the knees lifted.
Recommended sets: 3
Recommended duration: 20 seconds
In the static rear push-up position, you must depress and adduct the scapulae, lock the elbows, keep the core and glutes engaged, and maintain the legs straight. The chest and hips should be elevated. Hold this position!
Series recommended: 3
Recommended duration: hold for 30 to 60 seconds
To begin the atomic push-ups, depress and abduct the scapulae, lock the elbows, and engage your core and glutes. The hips should be in posterior pelvic tilt. From here, perform dynamic but controlled knee lifts into the tuck position without raising the hips. Then, complete a controlled regular push-up. Do not let your hips sink during the push-up!
Recommended sets: 3
Recommended reps: 6-15
To begin the atomic pike handstand push-ups, depress and abduct the scapulae, lock the elbows, and engage the core and glutes. The hips should be in posterior tilt. From here, perform dynamic and controlled hip lifts with straight legs. The head should move between the shoulders. Then, perform a controlled regular push-up. Do not let the hips sink during the push-up!
Recommended sets: 3
Recommended reps: 6-15
Start this exercise with a proper tuck pike on the rings. From here, perform controlled pull-ups with the rings parallel while maintaining the tuck position.
Recommended sets: 3
Recommended duration: 4-10
Start this exercise with a proper pike on the rings. From here, perform controlled pull-ups with the rings parallel while maintaining the pike position.
Recommended sets: 3
Recommended duration: 4–10
Start this exercise with a proper candle on the rings. From here, perform controlled pull-ups with the rings parallel while maintaining the straight candle position. Keep your eyes on your body and balance using your shoulders and core.
Recommended sets: 3
Recommended duration: 4–10
Start the tuck L-sit pull-ups in a passive hang. Raise your knees together; the thighs and torso should form at least a 90-degree angle. Depress your scapulae and bend your arms close to your body through the full range of motion. Place your hands in a supinated grip.
Recommended sets: 3
Recommended duration: 3–5
In this exercise, you should perform a proper tuck pike on the rings. From here, lower your hips while lifting into the tuck bent-arm hang position. Then, extend your arms and raise your hips to return to the tuck pike.
Recommended sets: 3
Recommended duration: 5–10
The second progression of the one arm chin-up is the bent-arm hang. Hold the ring with a supinated grip. Bend the arm through the full range of motion. Keep your core and legs tight.
Recommended sets: 3
Recommended duration: hold for 30 seconds
The third progression of the one arm chin-up is the negative archer chin-up. Hold the rings and perform a regular chin-up through the full range of motion. Extend one of your arms and perform the negative phase of the chin-up with the other arm slowly and under control. Try to do it with minimal assistance from the extended arm. Keep your core and legs tight.
Recommended sets: 3
Recommended duration: 3–6
From the hanging position on the rings, lift your legs toward your chest into a pike position. Continue pulling with your arms until your hips are over your shoulders, reaching a straight inverted position (candle). Keep your body aligned and your core tight for one second, then slowly lower yourself with control.
Recommended sets: 3
Recommended duration: 5–8
Start the pike handstand push-ups with the rings parallel at shoulder width. Elevate your scapulae and push the rings from your shoulders. Keep your legs straight and close the hip angle as much as possible throughout the range of motion. From here, perform push-ups with your arms parallel through the full range of motion.
Recommended sets: 3
Recommended duration: 5–15
Start the behind the back biceps curls with your scapulae depressed and abducted. The arms should be straight and parallel behind the body. Engage your abdomen and glutes. From here, perform controlled pull-ups to shoulder level through the full range of motion. Do not let your hips sag during the pull-up!
Recommended sets: 3
Recommended duration: 6–12
In the 45° one-arm push-up, place your legs in a wide stance. The passive arm should stay close to the body. The scapula of the active arm should be depressed and abducted. Make sure the elbow is locked and bend the arm close to the body.
Recommended sets: 3
Recommended duration: 5–10
Start the pike handstand push-up on a box with the rings parallel at shoulder width. Elevate your scapulae, push the rings from your shoulders, and keep your legs straight. The angle between your torso and legs should be 90 degrees. From here, perform push-ups with your arms parallel through the full range of motion.
Recommended sets: 3
Recommended duration: 5–15
To begin the combined atomic push-ups, depress and abduct your scapulae, lock your elbows, and engage your abdomen and glutes. The hips should be in posterior tilt. From here, perform dynamic and controlled hip raises with straight legs, do a pike handstand push-up, then lower your hips back to the push-up position. From there, perform a controlled regular push-up. Do not let your hips sag during the push-up!
Recommended sets: 3
Recommended duration: 6–10
Start the half pause push-ups with your scapulae depressed and abducted, elbows locked, core and glutes tight, and pelvis in posterior tilt. From here, bend your arms close to your body and pause for one second at four points during a repetition: halfway down, at the lowest point, halfway up, and again at the final position. Pay attention to proper form.
Recommended sets: 3
Recommended duration: 6–10
Start the paused elevated legs inverted rows from a passive hang, with elbows locked and core and glutes engaged. Then, depress and adduct your scapulae and bend your arms close to your body. Pause for one second at the midpoint of both the concentric and eccentric phases. Keep your body straight and do not let your hips sag during the rows.
Recommended sets: 3
Recommended duration: 6–10
Start the one-arm inverted rows from a passive hang, with the elbow locked and core and glutes engaged. The passive arm should be parallel to the active arm. From here, depress and adduct the active scapula and bend the arm close to your body while reaching forward with the passive arm. Perform the repetitions in a controlled manner. Keep your body straight and do not let your hips sag during the rows.
Recommended sets: 3
Recommended duration: 4–8