Road to RING Muscle Up
Jean-Paul Espinosa
Gymnastics, Functional Fitness, Functional TrainingUnlock Your First Ring Muscle-Up in Just 8 Weeks!
This 8-week progressive training program is designed to help you achieve your first ring muscle-up through consistent, focused training. With just two sessions per week, each under an hour, you'll develop the strength, technique, and control needed to master this challenging skill.
Here’s what makes this program unique: ✅ Progressive Training: Step-by-step progressions to build strength, improve technique, and prepare your body for the demands of a ring muscle-up. ✅ Efficient Workouts: Short, focused sessions that fit into any busy schedule. ✅ Yours for Life: Once purchased, the program is yours to keep forever. Use it as many times as you need to refine your skills or rebuild your strength. ✅ For All Levels: Whether you’re close to achieving your first muscle-up or just looking to make progress on the rings, this program adapts to your starting point.
No fluff, no guesswork—just a proven, repeatable roadmap to help you unlock the ring muscle-up.
👉 Grab your program today and take your training to the next level!
Circuit
A
Spend some time warming your shoulders properly up with a light band. The muscle up is very demanding on your shoulder, so they need to be prepared. Then practice the false grip as shown in the video. This will probably be uncomfortable at first but you will get use to it.
B
False grip ring rows
6, 6, 6, MAX
C1
Bench Dips
4 x 10
C2
Prone E-Z bar Curls
4 x 10
D
Sit Up & Press
4 x 10
A
(warm up) Shoulder preparation with band
B
Bench Dips
3 x 5
Circuit
C
4 rounds for quality 10 sec top hold 20 sec rest 10 sec bottom hold 20 sec rest If you cant hang that long, hold as long as you can Remember : long neck on the top hold. Dont let the shoulder shrug at the top Keep the rings close to the body
D
Ring Muscle Up - banded drill 1
4 x 4
