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Ring Strength Fitness Guide eBook

Order any RAGE Rings and get this Guide for FREE

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You can get this eBook FREE when you purchase of any set of RAGE Rings

 **Just add the rings to the cart without the guide and the guide will automatically be emailed to you after checkout**

With a more than 20 years of experience in gymnastics, we at American Gymnast have experienced every aspect of the sport. From beginner gymnasts to World Championship Team Member, including coaching at all levels, judging, and running a gymnastics business, competitive cheerleading, fitness gurus and more … we have insight to offer everyone involved in the sport. We have lived and breathed the gymnastics, cheer and/or fitness industries every day of our lives since we were 8 years old. Now, we want to pass some of that insight on to you!

 

The Ring Strength Fitness Guide was designed by gymnasts and contains the most complete list of over 80 unique strength exercises you can safely perform in the gym or on your set of home gymnastics rings. This guide leaves nothing out, with full exercise descriptions, photos, difficulty levels and links to videos that will help take you from performing beginner skills to more advance gymnastics strength exercises. You will build strength towards obtaining highly coveted skills such as the muscle-up, front lever hold and dozens more. If you are new to the rings, rest assured you will see drastic improvements in your strength and balance once you begin your training on this versatile piece of equipment. 

 

Ring Strength Fitness Guide Table of Contents:

 

Support Exercises

Basic Support………………………………………………………………………………………………….7

Tuck Support…………………………………………………………………………………………………..7

Tuck-Ups………………………………………………………………………………………………………..8

L Support………………………………………………………………………………………………………..8

L-Ups……………………………………………………………………………………………………………..9

L to Tuck Reps…………………………………………………………………………………………………9

L Quarter Press………………………………………………………………………………………………..10

Ring Dips………………………………………………………………………………………………………..11

Low Ring Dips…………………………………………………………………………………………………11

Tuck to Half Press and Hold……………………………………………………………………………….12

Tuck to Half Press Reps……………………………………………………………………………………..12

L to Tuck Planche Reps………………………………………………………………………………………13

Half Cross Hold…………………………………………………………………………………………………14

Half Cross Reps…………………………………………………………………………………………………14

Half L Cross Hold………………………………………………………………………………………………15

Half L Cross Reps………………………………………………………………………………………………16

 

Inverted Exercises

Shoulder Stand…………………………………………………………………………………………………..19

Tuck Press to Tucked Shoulder Stand……………………………………………………………………19

Tuck Press to Shoulder Stand……………………………………………………………………………….19

L Press to Shoulder Stand…………………………………………………………………………………….20

L Tuck press to Shoulder Stand Back to L………………………………………………………………21

L Press to Shoulder Stand Back to L………………………………………………………………………22

Handstand Hold…………………………………………………………………………………………………..23

L, Press to Handstand…………………………………………………………………………………………..23

Assisted Handstand Push-Ups……………………………………………………………………………….24

Assisted Half Inverted Cross hold………………………………………………………………………….25

Assisted Half Inverted Cross Reps…………………………………………………………………………25

L Press Shoulder Stand, Press Handstand, Back to Shoulders, back to Support……………26

 

Hanging Exercises

Hanging Tuck………………………………………………………………………………………………………29

Hanging L…………………………………………………………………………………………………………..29

Hanging Tuck-Ups……………………………………………………………………………………………….30

Hanging L Ups…………………………………………………………………………………………………….30

Hanging Tuck Roll Up………………………………………………………………………………………….31

Hanging Piked Roll Up…………………………………………………………………………………………32

Hanging Leg Up to Rings……………………………………………………………………………………..33

Hanging Leg Up to Inverted Hang………………………………………………………………………….34

Tucked Half Skin the Cat Reps………………………………………………………………………………35

Piked Half Skin the Cat Reps…………………………………………………………………………………35

Full Tuck Up Skin the Cat…………………………………………………………………………………….36

Full Pike Up Skin the Cat……………………………………………………………………………………..37

Bent Knee Front Lever Holds……………………………………………………………………………….39

Front Lever Holds……………………………………………………………………………………………….40

Front Lever Reps…………………………………………………………………………………………………39

Bent Knee Front Lever Pull to Inverted Hang………………………………………………………….41

Front Lever Pull to Inverted Hang………………………………………………………………………….42

Pull Ups, Rings by Ears………………………………………………………………………………………..42

Pull Ups, Rings by Ears, Tucked……………………………………………………………………………43

Pull Ups, Rings by Ears, L……………………………………………………………………………………43

Pull Ups, Rings in Front of Face……………………………………………………………………………44

Pull Ups, Rings in Front of Face, Tucked……………………………………………………………….45

Pull Ups, Rings in Front of Face, L………………………………………………………………………..45

Rotate Rings Reps……………………………………………………………………………………………….46

Rotate Ring Reps, Tucked…………………………………………………………………………………….46

Rotate Ring Reps, L…………………………………………………………………………………………….47

Pull-Up Rings to Chest………………………………………………………………………………………..47

Half Pull Up Hold……………………………………………………………………………………………….48

Half Pull Up Hold, Tucked…………………………………………………………………………………..48

Half Pull Up Hold, L…………………………………………………………………………………………..48

Half Pull Up to Front Lever Reps, Tucked……………………………………………………………..49

Half Pull Up to Front Lever Reps………………………………………………………………………….50

Front Lever Swoops, Tucked………………………………………………………………………………..50

Front Lever Swoops…………………………………………………………………………………………….51

Tucked Windshield Wipers……………………………………………………………………………………52

Piked Windshield Wipers………………………………………………………………………………………53

Half Pull Up Tucked Windshield Wipers…………………………………………………………………53

Half Pull Up Windshield Wipers…………………………………………………………………………….54

Crunch Twist Ups…………………………………………………………………………………………………55

Muscle Up…………………………………………………………………………………………………………..56

Back Lever Hold………………………………………………………………………………………………….57

Back Lever Reps………………………………………………………………………………………………….57

Skin The Cat, Back Lever Up………………………………………………………………………………..58

Hanging Inverted Pike Rows…………………………………………………………………………………59

 

Feet Supported Exercises

Ring Rows………………………………………………………………………………………………………….61

Modified Ring Rows…………………………………………………………………………………………….61

Ring Curls…………………………………………………………………………………………………………..62

Ring Triceps………………………………………………………………………………………………………..63

Ring Flys…………………………………………………………………………………………………………….63

Modified Ring Flys………………………………………………………………………………………………64

Push Ups…………………………………………………………………………………………………………….65

Ab Bridge……………………………………………………………………………………………………………65

Modified Ab Bridge……………………………………………………………………………………………..66

 

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