Muscle Up Progression

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of

• 3 pull ups strict or banded strict, 5 air squats 7 sit ups

Row 20 slow/20 moderate/20 fast
1 round of

• 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:

• ring holds
• ring or bar dips
• False grip pulls

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor
• Feet on a box with dynamic transitions
• High Rings
• Tap swings
• Tap swings with pulls
• IF READY- Muscle up High rings- strict initially then with momentum