Max Effort System
Functional TrainingSe vuoi acquisire la Skill Ring Muscle Up e parti da un livello base, questa è la programmazione che ti serve per costruire il gesto tecnico.
La frequenza delle sedute di allenamento è di 2 volte a settimana di circa 30-40 minuti (abbinabile alla tua programmazione atletica).
All'interno troverai i video Tutorial di tutti gli esercizi e potrai contattare direttamente il tuo Coach per ogni dubbio.
2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
WARM-UP + ACTIVATION (RMU FIRST APPROACH)
🔶A. WARM -UP 3-5' ROW / SKIERG @MEDIUM/EASY PACE 🔶B. GENERIC ACTIVATION 8-10 QUADRUPED SCAPULAR PUSH-UP 8-10 DOWN DOG TO COBRA 8-10 ALTERNATED PRONO SCORPION 6-8 HINDU PUSH-UP 8-10 HIP ROTATION 90/90 TO DEEP LUNGES REST 1-2' BTW B-C 🔶C. SPECIFIC ACTIVATION 6-8 RING SCAPULAR SHRUGS 4-6 CHEST PARALLETTES DYNAMIC STRETCH (10'' IN BOTTOM EVERY REP) 8-10 BANDED FACE PULL + ARMS EXTRAROTATION + OH PRESS 6-8 RUSSIAN PUSH-UP
🤸♀️SKILL WORK:
B
🔶SPECIFIC WORK: 🔸2-3 Sets 🔹3 Kipping feet on floor and pull (no transition) Rest 60-90'' b/s Rest 90-120'' btw exercise 🔸2-3 Sets 🔹10 bounce Ring pull back (feet on box) Rest 60-90'' b/s Rest 90-120'' btw exercise 🔸2-3 Sets 🔹10 bounce ring push forward (sit down) Rest 60-90'' b/s Rest 90-120'' btw exercise 🔸2-3 Sets 🔹5 Muscle up transition from ring row Rest 60-90'' b/s Rest 90-120'' btw exercise 🔸2-3 Sets 🔹5 Swings on ring (pushing and pulling High Ring) Rest 60-90'' b/s Rest 90-120'' btw exercise NOTA: 1. QUALITY PRIORITY
💪STRENGTH WORK:
C
🔶FOCUS MIDLINE: 3-5 Set Accumulate 20’’ Hollow Hold 10-12 Floor back extension – feet on floor Rest 30-45’’ btw exercise Rest 2’ b/s REST 3-5' BTW BLOCK 🔶FOCUS STRENGTH PULL: 🔸3 Sets 20” False grip Hang 1-3 x 3” Slow Negative pull ups (not pull only descent) Rest 30-45” btw exercise Rest 2’ btw sets 🔸3 Sets 3-6 Ring row elbow out (90°) - Table position 3-5 Strict ring muscle up feet on floor (only transition - no dip) Rest 30-45” btw exercise Rest 2’ btw sets
Prep
A
WARM-UP + ACTIVATION (RMU FIRST APPROACH)
🔶A. WARM -UP 3-5' ROW / SKIERG @MEDIUM/EASY PACE 🔶B. GENERIC ACTIVATION 8-10 QUADRUPED SCAPULAR PUSH-UP 8-10 DOWN DOG TO COBRA 8-10 ALTERNATED PRONO SCORPION 6-8 HINDU PUSH-UP 8-10 HIP ROTATION 90/90 TO DEEP LUNGES REST 1-2' BTW B-C 🔶C. SPECIFIC ACTIVATION 6-8 RING SCAPULAR SHRUGS 4-6 CHEST PARALLETTES DYNAMIC STRETCH (10'' IN BOTTOM EVERY REP) 8-10 BANDED FACE PULL + ARMS EXTRAROTATION + OH PRESS 6-8 RUSSIAN PUSH-UP
🤸♀️SKILL WORK:
B
🔶SPECIFIC WORK: 🔸2-3 Sets 🔹Accumulate 20” Ring support hold (straight arms) Rest 60-90'' b/s Rest 90-120'' btw exercise 🔸2-3 Sets 🔹5+5 Fast single knee raise Rest 60-90'' b/s Rest 90-120'' btw exercise 🔸2-3 Sets 🔹4+4 Fast single knee raise + jumping dip Rest 60-90'' b/s Rest 90-120'' btw exercise 🔸2-3 Sets 🔹5 kipping ring Dip (Scaled with band) Rest 60-90'' b/s Rest 90-120'' btw exercise NOTA: 1. QUALITY PRIORITY
💪STRENGTH WORK:
C
🔶FOCUS MIDLINE: 3-5 Set Accumulate 20’’ Banded Hollow Hold 10-12 Floor back extension – only legs Rest 30-45’’ btw exercise Rest 2’ b/s REST 3-5' BTW BLOCK 🔶FOCUS STRENGTH PUSH: 🔸3 Sets Accumulate 20’’ Ring/Parallette/Box bottom hold (Scaled with band) 5 Negative Ring dip 3” down + 1” hold bottom position (NO PUSH- start up position) banded if needed Rest 30-45” btw exercise Rest 2’ btw sets 🔸3 Sets 8-10 Parallette Dip or Box Dip on DBs (Scaled with band) Rest 30-45” btw exercise Rest 2’ btw sets
