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Skill and Accessory Day

Rings Biceps Curls · Rings Triceps Extensions · Hanging Knee Raises · Frog Raises · “l” Raises · Hanging Leg Raise Negatives · Dragon Flag Tuck To Extend Straddle · Dragon Flag Tuck Extended · Dragon Flag One Leg · Dragon Flag Straddle · Horse Stance · Pistol Squat · Rings Face Pulls · Standing Tibialis Raise · Knees Over Toes Calf Raise · Patrick Step

F

Created by

Fitloopgal

Workout Breakdown

Biceps

Rings Biceps Curls

1

Rings Biceps Curls

1 set × 3×8 reps

Triceps

Rings Triceps Extensions

1

Rings Triceps Extensions

1 set × 3×8 reps

Core

HLL Progression

1

Hanging Knee Raises

1 set × 3×8 reps

2

Frog Raises

1 set × 3×8 reps

3

“l” Raises

1 set × 3×8 reps

4

Hanging Leg Raise Negatives

1 set × 3×8 reps

Dragon Flag Progression

1

Dragon Flag Tuck To Extend Straddle

1 set × 3×8 reps

2

Dragon Flag Tuck Extended

1 set × 3×8 reps

3

Dragon Flag One Leg

1 set × 3×8 reps

4

Dragon Flag Straddle

1 set × 3×8 reps

Legs

Horse Stance

1

Horse Stance

1 set × 3×1 reps

Pistol Squat

1

Pistol Squat

1 set × 3×8 reps

Shoulders

Rings Face Pulls

1

Rings Face Pulls

1 set × 3×8 reps

Knees Over Toes

Standing Tibialis Raise

1

Standing Tibialis Raise

1 set × 3×20 reps

Knees Over Toes Calf Raise

1

Knees Over Toes Calf Raise

1 set × 3×20 reps

Patrick Step

1

Patrick Step

1 set × 3×20 reps