CUES: Start with locked knees and pointed toes and maintain throughout the entire movement. Keep elbows straight the entire set Raise legs as high as possible to create compression before raising hips Descend slowly and create tension through the chest to support in...

Cues: Secure false grip and enter dip support Toes should just touch ground here Trace rings around chest and pause to develop control and strength A slight forward shift of the hips will assist in controlling the negative Lower slightly then return to chest to rings...

Cues: Stand on one leg and keep your non-working leg low near the ground Keep your knee locked and hinge as low as possible with the goal being 90 degrees or better Maintain natural arch through the lumbar spine Maintain balance using only one leg throughout the set...

Cues: Press from a supported height that allows you to execute the following cues with precision and consistency Press strong through the shoulders with locked elbows and lean forward Keep the chin up and push the hips high while keeping the back flexed As the feet...

Cues: Press strong through the shoulders with locked elbows and lean forward Keep the chin up and push the hips high while keeping the back flexed As the feet become light drive the shoulders up and back over the hands Straddle wide while continuing to squeeze the...

Cues Keep elbows locked so antecubital is facing forward Maintain strongly protracted shoulders throughout Front edge of shoulders should be slightly in front of hands to maintain load on wrists throughout ROM Mistakes Rocking back and forth as you push. This takes...

The tuck shoulder stand is used to develop pressing strength and core strength and is a progression towards a bent arm planche as well as an early progression for planche.   Cues: Turn rings out to initiate forward lean Move slowly to control balance as you tilt...

The kip extension on rings is used to develop core, scap, and glute strength. The arms should remain straight with no elbows bend throughout this movement   Cues: Raise to an inverted hang to begin Keep legs straight and lower hips until toes touch rings Keep...

The inverted hang to inverted tuck hang to tuck front lever is used to build scapular retraction strength and is a progression towards the Front Lever.   Cues: Raise to an inverted hang to begin Tuck knees into body without altering back position Powerfully...

The inverted hang to tuck front lever is used to build scapular retraction strength and is a progression towards the Front Lever.   Cues: Raise to an inverted hang to begin Lower to a tuck front lever by bending knees as you lower hips Powerfully retract and...

The inverted hang is used to strengthen the scaps and can be performed as a single hold as well as for reps.   Cues: Body should be in a straight line from shoulders through ankles retract and elevate the scaps to resist gravity place thighs in front rings to...

Start with locked elbows and protracted shoulders, touch chest keeping one arm straight, graze chest on floor as you cross to opposite side, return to start position to finish Cues: Squeeze glutes and brace abs the entire duration of the set Maintain tension and move...

Start with locked elbows and protracted shoulders, touch chest keeping one arm straight, return to start position to finish Cues: Squeeze glutes and brace abs the entire duration of the set Maintain tension and move smoothly as you lower and return to start Switch...

Start with locked elbows and protracted shoulders, bring knee up to elbow keeping foot off ground as you descend, return to traditional push-up position as you come up. Cues: Stay level and move leg to outside without twisting your body Lift the leg all the way to the...

Start with locked elbows and protracted shoulders, touch chest keeping one arm straight, graze chest on floor to switch sides, return to start position on opposite side from which you descended. Cues: Squeeze glutes and brace abs the entire duration of the set...

Start with locked elbows and protracted shoulders, touch forefinger and thumbs together, descend to touch chest and return to start position keeping body in line from head to feet. Cues: Squeeze glutes and brace abs the entire duration of the set Allow shoulder blades...

Start in a push-up position and take a step forward with your hand. As you do so bring your opposite leg up to your behind arm on the outside as you lower into a push-up. Repeat this pattern on the opposite side and for the desired reps. Cues: Stay level and move leg...

The false grip is essential for ring work and skills like the muscle up. Cues: Place pisiform over inside rim of ring Fold hand around ring and grip tightly Slowly load weight into grip to test security Errors: Gripping deep in palm instead of with ring under pisiform...