TUESDAY 7/11/2017

Playing on the rings today! We're going to start figuring out how to butterfly our ring dips.

Skill Practice

A. Bottom Dip Hold - 3 x Max Effort

• Shoulders must be touching the rings. You can use your toes on the ground to scale.
• Try to hold longer each round.

B. Bottom Dip Swings - 3 x 5-10 swings

• Hold the bottom dip position, then swing your knees forward and backwards. Work on increasing the size of the swing so you start feeling a lift at the front of the swing.

C. OPTIONAL - Practice Butterfly Ring Dips

• To get the feeling, start with a couple of bottom dip swings, then do a dip at the front of your swing. The forward and up swinging motion should help you pop up.
• Once at the top, swing your legs in a circular motion behind you as you return to the bottom of the dip.
• See how many you can connect!

D. Ring Swings - 3 x 7-10 swings

• On the high rings, be sure there is no bending or piking in your hips or shoulders. 
• The back swing should be a tight arch position, with the rings and your palms facing out.
• The front swing should be a hollow or boat position. 
• Be sure to keep tension down on the rings at all times. You shouldn't feel any jerking on the rings.