Muscle Up Maestro: Strict Ring Muscle Up

RXGymnastics

Gymnastics
Coach
Justin Adams

10 WEEKS TO A STRICT MUSCLE UP

We break down the movement step by step to build the strength and skill necessary to achieve this movement.

With the strict muscle up, comes DRAMATICALLY improved pulling and pushing strength. With that strength comes confidence for ALL gymnastics movements.

Training days are designed to be accomplished in ~30 minutes and can be added to ANY current training program.

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FIRST STRICT MUSCLE UP
Build the STRENGTH and SKILL needed to get your FIRST strict muscle-up!
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UPPER BODY STRENGTH
Stronger Pulls. Stronger Pushes. The stronger you are, the easier EVERYTHING becomes!
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BUILDING PROGRAM
Our program builds on itself so that you are always ready for the next phase!
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MUSCLE UP MASTERY
Once you have strict muscle-ups, dynamic gymnastics work becomes EASY!
Features
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Programming 4 days per week
Push, Pull and Transition days to create an all encompassing, complete muscle up program
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Drop the PDF! Live tracking and video tutorials all easily accessible through your phone!
Equipment
Required
High Rings // Low Rings // Pull-up Bar // Bands // Weights // Lacrosse Balls
Recommended
Grips
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Sample Week
Week 1 of 10-week program
Sunday
Phase 1

A

Ring Pull-Up

7 x 3

B

Toe False Grip To Chest

6 x 5

C

Seated PVC C2B

1 x 100

Monday
Week 1 Day 2

A

Ring Dip

7 x 3 @ 2

B

Deficit Push-up

5 x 7

C

Lax Ball Hang

1 x 1:15

Wednesday
Week 1 Day 4

A

RXG Chin-up

7 x 3

B

Ring Row

1 x 50

C

Chin Over Ring Hold

1 x 1:15

Thursday
Week 1 Day 5

A

Seated Banded Ring Transition

1 x 20

B

Toe Supported Russian Dip

5 x 7

C

Hollow Body Straight Arm Pushdown

1 x 50

Coach
coach-avatar Justin Adams

Owner and Founder of RXGYMNASTICS. Gymnast turned CrossFit Coach! Over 15 years of coaching experience in BOTH gymnastics and CrossFit. My goal is to make gymnastics fitness training accessible, achievable and EXCITING for everyone!

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STILL NOT SURE?

You clicked on this program because you want a muscle-up. It's a BIG dream. Take the step. Let's achieve this goal TOGETHER!

Get Muscle Up Maestro: Strict Ring Muscle Up
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FAQs
Are there any prerequisites to this program?
It is strongly recommended that you have at least 5 strict pull-ups and 5 strict dips before starting this program.
Why 10 weeks? That seems like a LONG time!
The truth is, a strict muscle-up is a STRENGTH movement. Strength takes time! To do this WELL, we cannot rush this process. Our goal is not just to do a muscle-up once, but to have the foundation to do them FOREVER!
I have other questions.
We would LOVE to answer them! Find us on Instagram (link above coach bio) and send us a message!
The Proof
verified-athlete-avatar Jill Vesey

Verified Ninja/Dog Lover

Verified Athlete

"Before RXGymnastics, I had one long lost muscle-up. Today, with this strategic and carefully curated programming, I have regular sets of multiple bar and ring muscle-ups. I plan for them to only get better as I continue working on this program. Can't thank RXGymnastics enough!"

verified-athlete-avatar Dre Nicolls

Level 2 CrossFit Coach

Verified Athlete

"RXGymnastics is the best! The Muscle Up Maestro Program is not easy, but worth it. It's helped me improve my strict strength which translates into improvement with so many different skills. Thanks RXGymnastics!"

verified-athlete-avatar David Kopp

CEO of NorthStar Supplements

Verified Athlete

"RXGymnastics continues to improve my gymnastics capabilities! The program is clearly laid out and the instructional videos are amazing! I've noticed a big improvement in my gymnastics movements in hard workouts. These skills and drills will certainly take your gymnastics to the next level."

verified-athlete-avatar Grace Hopper

Engineer/Muscle-up Ninja

Verified Athlete

"RXGymnastics has given me the tools to get my first bar and ring muscle up! The strict strength and muscle memory drills helped me achieve all my gymnastics goals and give me confidence in all of my gymnastics movements!"

Muscle Up Maestro: Strict Ring Muscle Up