MONDAY 5/22/2017
Getting comfortable on the rings!
We're going to spend this week getting comfortable on the rings. The rings are a great training tool by adding instability to your workouts. The extra motion fires up the stabilizers that surround your shoulder, which will carryover to stabilizing a dumbbell overhead.
The week is going to start on the simpler side with position holds. You can challenge yourself to do these well by locking your elbows, turning the rings out, tightening your core and glutes, and squeezing your legs together, or you can go through the motions and just get in whatever might look right.
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Perform in order!
- 3x40s Pushup Hold (low rings)
- 3x20s Bottom Pushup Hold
- 5x20s Support Hold (chest height rings)
- 3x20s Bottom Dip Hold
- 3x20s False Grip Dead Hang (high rings)
- 3x20s False Grip Pullup Hang
Rest as needed between sets.
Scale times as necessary.
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Pushup Holds - Rings will be all the way down near the floor. Feet can either be on the floor, or slightly propped up so they are ring height. Shoulders should be between the straps, elbows locked, rings should be parallel or turned out. Round your ribs up, Flat hips, Tighten core and glutes, and lock your knees. Hold.
Bottom Pushup Hold - Body shape exactly the same as the pushup hold, but you will lower down until your shoulders are touching the rings. Only your toes should touch be touching the floor.
Support Hold - With the rings at chest height, jump up to straight arm support. Focus on keeping your body perfectly straight with no piking in your hips. Try to lock your elbows by turning the rings parallel or slightly out. Squeeze your butt, feet together, push shoulders down to lengthen your neck.
Bottom Dip Hold - This position is going to be a big stretch. The goal is to hold the bottom position of a dip, where your shoulders are touching the rings. Try to keep your body as straight as possible, except for a bend at the knee to clear the floor. USE YOUR TOES to self spot, if you are not able to hold your full body weight at the bottom position.
False Grip Hold - To get a good false grip, place the wrist crease on your pinky side on top of the ring, then wrap your hand around. In order to hang in this position, turn the rings OUT so your knuckles are facing away from each other.
False Grip Pullup Hold - Beginning in a false grip hang, pull yourself up to, at least, chin above the rings. As you pull up, your hands will turn in so that your knuckles are facing each other, and nearly touching. Think about pushing the rings down all the way to your sternum. The higher you can hold, the easier a strict muscle up will be.