# NW Rings UBLB

Rings

## Upper 1

Shoulder Warm-up · Ring Support Hold · Scapular Pull-Up · Pull-Up · Dip · Mantle Cu · Pull-Up · Dip · Pull-Up · Dip · Pull-Up · Dip · Shoulder Press · Biceps Curl · Triceps Extension · Shoulder Press · Biceps Curl · Triceps Extension · Shoulder Press · Biceps Curl · Triceps Extension

### Warm-up

- 1 × 3min Shoulder Warm-up - Resistance Band
- 1 × 40 Ring Support Hold
- 1 × 12 Scapular Pull-Up
- 1 × 6-8 Pull-Up
- 1 × 6-8 Dip - Rings

### Ring work

- 8 × 2-6 Mantle Cu
- 1 × 4-8 Pull-Up
- 1 × 4-6 Dip - Rings
- 1 × 4-8 Pull-Up
- 1 × 4-6 Dip - Rings
- 1 × 4-8 Pull-Up
- 1 × 4-6 Dip - Rings
- 1 × 4-8 Shoulder Press
- 1 × 4-8 Biceps Curl
- 1 × 4-6 Triceps Extension
- 1 × 4-8 Shoulder Press
- 1 × 4-8 Biceps Curl
- 1 × 4-6 Triceps Extension
- 1 × 4-8 Shoulder Press
- 1 × 4-8 Biceps Curl
- 1 × 4-6 Triceps Extension


## Upper 2

Scapular Shrug · Ring Support Hold · Wrist Flexibility Stretch · Shoulder Warm-up · Dip · High Pull-up · Dip · High Pull-up · Dip · High Pull-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Pike Push Up · Face Pulls · Pike Push Up · Face Pulls · Pike Push Up · Face Pulls · Handstand Press Jumps · Negative Dragon Flag · Planche Lean · Handstand Press Jumps · Planche Lean · Negative Dragon Flag · Handstand Press Jumps · Negative Dragon Flag · Planche Lean

### Warm-up

- 1 × 10-12 Scapular Shrug
- 1 × 30s Ring Support Hold
- 1 × 2 Wrist Flexibility Stretch
- 1 × 2min Shoulder Warm-up - Resistance Band

### Strength

- 1 × 6-8 Dip - Rings
- 1 × 6-10 High Pull-up
- 1 × 6-8 Dip - Rings
- 1 × 6-10 High Pull-up
- 1 × 6-8 Dip - Rings
- 1 × 6-10 High Pull-up
- 1 × 4-6 Mantle Chin-up
- 1 × 6-10 Turned Out Bulgarian Push-up
- 1 × 4-6 Mantle Chin-up
- 1 × 6-10 Turned Out Bulgarian Push-up
- 1 × 4-6 Mantle Chin-up
- 1 × 6-10 Turned Out Bulgarian Push-up
- 1 × 6-8 Pike Push-Up (Elevated)
- 1 × 8-10 Face Pulls
- 1 × 6-8 Pike Push-Up (Elevated)
- 1 × 8-10 Face Pulls
- 1 × 6-8 Pike Push-Up (Elevated)
- 1 × 8-10 Face Pulls

### Core triplet

- 1 × 8-12 Handstand Press Jumps
- 1 × 6-10 Negative Dragon Flag
- 1 × 15s Planche Lean
- 1 × 8-12 Handstand Press Jumps
- 1 × 15s Planche Lean
- 1 × 6-10 Negative Dragon Flag
- 1 × 8-12 Handstand Press Jumps
- 1 × 6-10 Negative Dragon Flag
- 1 × 15s Planche Lean


## Lower 2

Squat · Hamstring Stretch (Supine) · Ring Ham Curls · Squat Jump · Ring Ham Curls · Squat Jump · Ring Ham Curls · Squat Jump · Sissy Squats · Nordic Curl (Negative) · Sissy Squats · Nordic Curl (Negative) · Sissy Squats · Nordic Curl (Negative) · Jump Lunges · Hamstring Slides · Jump Lunges · Hamstring Slides · Jump Lunges · Hamstring Slides · Frog Stand · Calf Raise (Donkey) · Frog Stand · Calf Raise (Donkey) · Frog Stand · Calf Raise (Donkey)

### Warm-up

- 1 × 10 Bodyweight Squat
- 1 × 15s Hamstring Stretch (Supine)

### Strength

- 1 × 8-10 Ring Ham Curls
- 1 × 8-10 Squat Jump
- 1 × 8-10 Ring Ham Curls
- 1 × 8-10 Squat Jump
- 1 × 8-10 Ring Ham Curls
- 1 × 8-10 Squat Jump
- 1 × 8-10 Sissy Squats
- 1 × 5-8 Nordic Curl (Negative) - Resistance Band
- 1 × 8-10 Sissy Squats
- 1 × 5-8 Nordic Curl (Negative) - Resistance Band
- 1 × 8-10 Sissy Squats
- 1 × 5-8 Nordic Curl (Negative) - Resistance Band
- 1 × 8-10 Jump Lunges
- 1 × 12-16 Hamstring Slides
- 1 × 8-10 Jump Lunges
- 1 × 12-16 Hamstring Slides
- 1 × 8-10 Jump Lunges
- 1 × 12-16 Hamstring Slides

### Core and Calfs Pairs

- 1 × 10s Frog Stand
- 1 × 12-16 Calf Raise (Donkey)
- 1 × 10s Frog Stand
- 1 × 12-16 Calf Raise (Donkey)
- 1 × 10s Frog Stand
- 1 × 12-16 Calf Raise (Donkey)


## Upper 1-1

Rings Support Hold (Turned Out) · Tuck L-Sit · Scapular Shrug · Dip · Weighted Chin Ups · Dip · Weighted Chin Ups · Dip · Weighted Chin Ups · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Tucked Parallette Push Ups · Row (Advanced Tuck Front Lever) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Planche Push-Up (Pseudo) · Pull-Up (Typewriter) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight) · Triceps Extensions · Ring Curl · Leg Raise (Hanging, Straight)

### Warm-up

- 1 × 30s Rings Support Hold (Turned Out)
- 1 × 30s Tucked L-Sit
- 1 × 12 Scapular Shrug

### Strength Work

- 1 × 6-10 Dip - Rings
- 1 × 6-10 Weighted Chin Ups
- 1 × 6-10 Dip - Rings
- 1 × 6-10 Weighted Chin Ups
- 1 × 6-10 Dip - Rings
- 1 × 6-10 Weighted Chin Ups
- 1 × 6-10 Tucked Parallette Push Ups
- 1 × 6-10 Row (Advanced Tuck Front Lever)
- 1 × 6-10 Tucked Parallette Push Ups
- 1 × 6-10 Row (Advanced Tuck Front Lever)
- 1 × 6-10 Tucked Parallette Push Ups
- 1 × 6-10 Row (Advanced Tuck Front Lever)
- 1 × 8-12 Planche Push-Up (Pseudo)
- 1 × 6-10 Pull-Up (Typewriter)
- 1 × 8-12 Planche Push-Up (Pseudo)
- 1 × 6-10 Pull-Up (Typewriter)
- 1 × 8-12 Planche Push-Up (Pseudo)
- 1 × 6-10 Pull-Up (Typewriter)
- 1 × 6-10 Triceps Extensions
- 1 × 8-12 Ring Curl
- 1 × 6-10 Leg Raise (Hanging, Straight)
- 1 × 6-10 Triceps Extensions
- 1 × 8-12 Ring Curl
- 1 × 6-10 Leg Raise (Hanging, Straight)
- 1 × 6-10 Triceps Extensions
- 1 × 8-12 Ring Curl
- 1 × 6-10 Leg Raise (Hanging, Straight)