Gymnastics Program FEB
Hi gang,
So we go into phase 2 of the muscle up program, here we will be working on a couple of sticking points such as the transition from below to above the rings & grip strength.
As you go through the program I want you to observe what feels like the weak link as you go through your current variation of the muscle up. This will help determine what accessory work you do towards the end of class. I will go over this in more detail during class.
Below is the program guys.
Curious about trying this class for the first time? But unsure if you are of a good enough level? In short the answer is YES, you are capable of doing the class. There are plenty of ways we are able to adapt exercises to suit your current capabilities and still give you a good workout.
If you have any questions drop me a message
[email protected] or IG: @mobilityawareness_coach
Ant x
Beginner – advanced
| Exercise | Sets | Reps | Tempo | Rest | |
| A1 | Advanced;
– test max effort on strict ring MU – MU transition in L-sit Beginner; -Ring row MU (false grip) – MU eccentric (banded) |
10-15 mins | Focus on quality over reps | controlled | As needed |
| B1 | Bulgarian ring pull up ISO hold / Bulgarian ring row ISO hold | 4 | 20-30s | 90s | |
| B2 | Ring dips / banded ring dips | 4 | 5-8 | 3210 | 90s |
| C1 | Zotterman ring rows | 2 | 40-60’s | 4011 | 20s |
| C2 | Zotterman DB curls (fat gripz) | 2 | 40-60’s | 4011 | 90s |
| Need more grip strength? | |||||
| D1 | Farmers carry | 3-4 | 40-60’s | 45s | |
| Need more transition strength? | |||||
| E1 | Elbow on bench external rotation | 4 | 8, 6, 4, 10 | 4010 | No rest |