Muscle
Up Progressions
Warm Up:
3 rounds
30 fast feet jump rope
5 shoulder dislocated
3-5 hollow body rocks to sit up- working arm transitions
5 Indian push ups
Mobility:
Two way shoulder stretch on bar
Wrist stretch
Taping wrists ;0)
Skill work:
False grip holds 3 sets of ten seconds each- on bar
- The false grip puts your wrist over the rings and therefore
on top of the ring at the start so no need to rotate it later.
- The wrist becomes a hinge.
- Thumb on top on fingers
3 sets 5 dips- HOLD AT THE BOTTOM 5 sec- (rx'd/banded) rest 2 minutes between
sets)
- Get comfortable at the bottom
- Shoulder past the rings forearm should be
VERTICAL
- Can you keep the rings close to the body
3 sets 5 chest to rings rest 1 minute between sets (rx'd or Banded)
- Chin IN!
- Lean back and think rib cage to rings
- Toes come up and forward
10 minutes working the transition- open body on bands - to deep dip position.
- Banded
from the bottom of low rings
- Laying
on floor with hard hip drive
- ON the ring muscle up rigging
·
For
those who are consistently successful with the transition the rest of the time
can be spent working the muscle up controlled! Full ROM on either the high
rings or banded on the low ones.
- Start in a dead hang hollow body position with
shoulders glued to your ears
- Hands are turned out and in a false grip
- Initiate movement by pulling your shoulder blades back
and down and making your neck long
- Make sure ribs stay down, abs and butt on
- Follow through with a pull and allow hands to rotate
freely as you direct your hips towards the rings
- When the pull reaches its peak, transition into a dip
by sending the head up and over the rings while raising the toes up
- If done correctly this should look like a sit up done
around the rings
- Once in the hole of the dip treat the rest of the
movement as a regular ring dip
- Finish with elbows in full lock out and hands with
thumbs in the ten & two o'clock position
