Rings Conditioning

1. Warm-Up

  1. Ball Walks 2 x 20 yards

  2. Foam Roller Walks 2 x 20 yards

  3. Shoulder Rotator Warm-Up 1 set

  4. Standing Rhomboid Pull-Ups 12 reps

2. Rings Exercises

  1. Ball Pass and Rope Swing Combo 1 set

  2. Pull-Up to Static Hold to Static L-Sit 3 x 3 reps

3. Chest-Flye Push-Up Combo

  1. Ring Chest Flye Push-Up on Exercise Ball 8

  2. Leaning Rhomboid Cable Pull-Ups 12

  3. Seated L-Sit Cable Row 10

  4. Ring Chest Flye Push-Up on Exercise Ball 6

  5. Leaning Rhomboid Cable Pull-Ups 12

  6. Seated L-Sit Cable Row 10

  7. Seated L-Sit Static Arm Hold 16

  8. Ring Chest Flye Push-Up on Exercise Ball 8

4. Single-Arm Push-Up and Reverse Flyes

  1. Assisted Single Arm Prone Push-Up 5 reps es

  2. Bent-Over Reverse Flyes 12 reps

5. Superman Exercises on Bosu

  1. Prone Superman Reverse Flyes on Bosu 10 reps hlr

  2. Bosu Supermans and Cobras 2 x 5 reps

  3. Bosu Superman Ball Tosses 2 x 5 reps

6. Shoulder Exercises

  1. Kneeling 90-90 Cable Machine Row on Bosu 10 hlr

  2. Single Arm Body Blade PNF on Bosu 2 x 3 reps es

  3. Static Straight-Body Hold on Rings 2 x 8 seconds

  4. Standing Bent-Arm Deltoids 12 reps

7. Stabilization

  1. Shrugs 12 reps

  2. Ball Walks 20 yards

  3. Stability Bridge 22 seconds