Muscle-up Development program
Harmonic Potential
GymnasticsA 12-week Ring muscle-up development plan that will go through progressive overload to strengthen muscle and tendon & joint health to get a ring muscle-up. Both strict & kipping.
A
Kneeling wrist walk
1 x 30
B
Band resisted scapular protractions
2 x 20
C
Ring push-up progressions
8, 8, 8, MAX
D
Cuban press with barbell
2 x 15
E
Ring row (Pull-up variation)
3 x 15
F
Seated shoulder extension stretch
1 x 1:30
A
Wrist Extension Backward Lean
1 x 20
B
Russian Push-up
4 x 8
C
Archer Push-up
3 x 5
D
Body Rows Underhand grip
3 x 10
E
Ring Bicep curls
3 x 12
F
Elastic cross pulls
3 x 20
A
Wrist Flexion Stretch
1 x 60
B
Support shrugs parallel grip
3 x 15
C
Dip Negative
4 x 6
D
Subscapularis Pull-Up Negative
3 x 4
E
Neutral Grip Pull-Up Negative
3 x 8
F
Chicken wings
3 x 15
Sean Lind
Sean is a competitive gymnastics coach, Crossfit games athlete & coach and a professional circus artist with over 20 years of coaching experience.
