Beginner Strength and Skill Development Program
Updated: May 11, 2020
Basic Ring Strength - Developing fundamental pulling and pushing
Depending on your current fitness level these exercises can be programmed 3 - 6 days a week.
As your strength level increases you can first add sets and then reps (up to 8 sets of each exercise and up to 10 reps of each exercise. As capacity increases, add sets first then add reps.) Start with 1 - 3 sets of 1 - 5reps and isometric exercises should hold from 5 - 15 seconds depending on strength and control levels.
All of the skills can be scaled down by adjusting the rings to a height where the feet can touch the ground and help take the full weight off of the movement.
Be sure to make each repetition as strict as possible and really squeeze your muscles to gain the maximum benefits and stability.
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Top Support Position
Bottom Support Position
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