Name: Playbook - Kellen Milad - MU [PHASE 1] Week 1 / Day 1: Dips
Uploaded: 2023-10-29T21:15:30.413Z
Duration: 45 min
Description: MU [PHASE 1] Week 1 / Day 1: Dips

Exhausting, but a good alternative to my pull up progression program that I couldn't see anymore 😅

Sara

Jake

Bruce Thành

I'm not there with the dips yet, but I'm excited to work more with these rings!

Matt

Marek

Peter Kelly

Just got my first set of rings and I tried them out here. I have to say, this was much more challenging than I thought it would be! I’m sold on the rings! Thanks! 💪🏽

Jeff

Just started this. Going to try and stick to the plan. Completely out of my comfort zone as upper body strength is somewhat nonexistent. Adjusted some of exercises to fit my ability but still enjoyed it. Especially being out in nature. Thanks for the program!

Elektra

Zeek

Paul Aherne

So thrilled that you created this program and I’m looking forward to progressing through it

Doug

Travis

Stefania

Awesome, thanks for providing a ring workout routine. I still have a very long way to go get a muscle up though 😄

Chris

• Hold a thin resistance in front of you. Draw your shoulders and and brace your core. 

• Pull the band apart. Focus on scapular retraction - bringing your shoulder blades together.

• Control the recoil, keeping your shoulders stable.

Resistance Band Pull Aparts

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

*20 steps*

Foot Hand Crawl

• Inverted position with fingers pointed outwards. Long spine
• Feet flat to the ground & shoulders externally rotated.
• Press your hips to the sky - feel your glutes & hamstrings
• Feel the stretch through your shoulders & chest.
• Lower your hips and shift them back between your hands

Inverted Hip Lifts

Similar to Stick Shoulder Dislocates.  

• Keep the rings around shoulder height and walk forward.
• Sweep your arms through a full ROM.
• Stretch your arms in shoulder flexion, extension, and internal / external rotation.
• Lean your bodyweight forward to gently load the stretch.

Ring Shoulder Articulations

Mobility Check-In

• Set the rings low. Start in a high plank - arms locked out, shoulders protracted & depressed. Strong glutes & legs

• Maintain a long neck as you lower down. Pull yourself to the ground, drawing your shoulder blades together.

• Key point: Press all the way back up into full shoulder protraction.

• Key point: Rings open to allow elbows to be at a 45 degree angle from your body for optimal shoulder stability. Avoid keeping elbows too tight with internally rotated shoulders.

Ring Push Ups

• Set the rings up around ribcage or shoulder height.

• Grip the rings and jump upward to straight arms. Hold the rings to your sides and turn them forward.

• Keep the tension. Legs strong and sealed together. Glutes and core braced. Actively pressing down into the rings - keep your shoulder depressed / neck long.

• Maintain locked out arms and rings turned out for the allotted time.

Ring Straight Arm Support

• Position yourself between the rings. Press position with locked out arms.
• Keep shoulders stable and depressed. Slightly lean forward and lower into the dip.
• Avoid allow your shoulders to drift upwards. Keep your neck long.
• Achieve full lockout at the top of each rep.

To develop the strength to perform a full range of motion you may need to modify your dips by reducing the % of bodyweight resistance.

Assisted Dip (modification): 
Keep your feet on a box or lower the rings / keep your feet in contact with the ground. As you lower into the dip, allow your knees to bend. Use your feet to assist the movement (but not fully support yourself - keep the tension in your upper body).

Ring Dips

• Position yourself underneath the rings in an inverted plank position.
• Grip the rings palms facing each other.
• Keep shoulders drawn down, set & stable. Drive your elbows back - bring thumbs to armpits, chest to ring height - pause for 1-2 sec.
• Lower down to fully extended arms. Maintain core stability & body alignment through the movement.

Ring Rows (neutral grip)

• From Prone Lying, plant your hands outside your chest and draw your shoulders back.

• Use the strength of your back to lift upwards, pressing your arms to lock out to assist the range of motion.

• Keep your shoulders drawn back and chest open. Use active strength through the movement - don't force your body through the range of motion.

Prone Spinal Extension

• Start in a Foot Hand Crawl position
• Lift one leg and reach across your body. Hip is fully extended
• Allow the reach of your leg to pull you through the roll over
• Touch the ground for a moment then reach your free arm back across your body to reverse
• Move slowly and control the complete range of motion.

Crawl Roll Overs

• Inverted Crawl position. Arms locked out. Shoulders externally rotated.
• Reach one arm upwards and back overhead.
• Press your hips upwards. Stack weight over your support arm.

Alternating reps.

Inverted Bridge Reaches

Stretch & Flow

MU [PHASE 1] Week 1 / Day 1: Dips

Rolando

MU [PHASE 1] Week 1 / Day 2: Pull Ups

MU [PHASE 1] Week 1 / Day 3: Skill & Technique

Juan

MU [PHASE 1] Week 2 / Day 1: Dips

Loved it! Working on one hand hanging strength from rings (during l-sits). Would like to develop a one handed pull up by next year.

Hanging L shape with straight arms, not a chance 😁 loved it, feeling great 👍👍

MU [PHASE 1] Week 2 / Day 2: Pull Ups

MU [PHASE 1] Week 2 / Day 3: Skill & Technique

David Mathiesen

They’re really good workouts I like the progressions and the moves but I think it is very advanced, and vertically not for everyone. I’m sticking to it even though I have to adjust every single exercise and I see my strength gains everyone I try a workout. They are small but they are there. It feels mentally tough and tough on the body. I like it but it is really hard. I think I see myself coming back to this program time and time again to try to improve it. 
Do you have further tips for false grip? I’m struggling to turn hands forward facing like on the straight arm holds at the top with arms locked out just can’t turn hands. Perhaps it’s a strength issue.

MU [PHASE 1] Week 3 / Day 1: Dips

MU [PHASE 1] Week 3 / Day 2: Pull Ups

Hey, 
it seems like the progression is too steep for me. Would you recommend to keep the volume and increase pauses and sets or to just reduce the overall volume?
Love the program 🦾

Best,
Christian

MU [PHASE 1] Week 3 / Day 3: Skill & Technique

Niko

MU [PHASE 1] Week 4 / Day 1: Dips

Another amazing workout.  Leg raises is what I need to work on

MU [PHASE 1] Week 4 / Day 2: Pull Ups

Freek

MU [PHASE 1] Week 4 / Day 3: Skill & Technique

False Grip & Muscle Up Transitions

A bit to light training after 2 months of body weight strong, lets see how it will grow

Julius

MU [PHASE 2] Week 1 / Day 1: Dips

MU [PHASE 2] Week 1 / Day 2: Pull Ups

MU [PHASE 2] Week 1 / Day 3: Skill & Technique

Edvardas Giedraitis

MU [PHASE 2] Week 2 / Day 1: Dips

MU [PHASE 2] Week 2 / Day 2: Pull Ups

Hey, do you have an alternative for the shoulder stand? Can‘t manage to get myself even slightly up 😂

Best,
Christian

The workouts are great. As I’m nearing the end of the muscle-up program, how can i incorporate the muscle-up skills in a next program?

Or wich program do you recommend? The ‘dips, pu, skill’ srtucture works good for me!

MU [PHASE 1] Week 1 / Day 1: Dips

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