Name: Playbook - Kellen Milad - MU [PHASE 1] Week 1 / Day 3: Skill & Technique
Uploaded: 2023-10-29T21:15:30.485Z
Duration: 45 min
Description: MU [PHASE 1] Week 1 / Day 3: Skill & Technique

Rolando

Peter Kelly

Jeff

Did this with my 4yo training partner. He relentless. Wouldn’t let me quit.

Doug

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

• 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.

20x Front
20x Overhead

Resistance Band Pull Aparts

• Start in a plank position, arms locked out - slightly wider than shoulder width with fingers turned out.

• Keep your pelvic tucked and core braced.

• Keep your arms locked out. Draw your shoulder blades together, then shove the ground and spread your shoulder blades across your back. Hold protraction for 2-3 seconds.

2 x 12 reps

Scapular Push Ups

• Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
• Extend your lifted leg perpendicular from your body. Keep support arm locked out.
• Draw the free leg back underneath your body as you rotate back to the FH crawl position.

2 x 20 reps

Crawl Kick Thrus

Mobility Warm Up

• 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

Tempo: 3-count lower / 3-count bottom hold

• Position yourself between the rings set around shoulder height. Press position with locked out arms.
• Keep shoulders stable and depressed. Slightly lean forward and lower into the dip. Slowly lower down through the ROM with full control
• At the bottom of the dip, drop down to the ground and jump back up to the top position.

Ring Eccentric Dips

An essential Muscle Up progression that focuses on grooving the transition.

• Set the rings slightly above shoulder height. False grip the rings.
• Lower down and jump up and lean your chest forward.
• Catch yourself in the bottom of the dip. Elbows tight to your side.
• Use progressively less momentum as you feel the transition and get used to catching yourself stable in the dip position.

Ring Muscle Up (jumping transition)

• Position yourself underneath the rings in a tabletop position.
• 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.
• Perform both neutral grip and wide grip reps.

10x Neutral grip
10x Wide grip

Ring Tabletop Rows

• Set the rings overhead. Make sure you can reach them while comfortably standing on the ground.

• Internally rotate your shoulders coming into a shoulder extension hang with feet on the ground.

• Jump off the ground and pull through the rings to come to an inverted hang and roll all the way over.

• Reverse the path. Hold the rings with bent arms. Drive one knee upwards, jump, and pull to get inverted and the roll over to touch the ground.

Ring Skin-the-Cat (basic)

• From Inverted, extend one leg reaching upwards.
• Slight shift your weight and reach for your toes with your opposite hand.
• Return to 4-points of support and switch sides.

*16 alternating reps. 8 per side.*

Inverted Contralateral Reaches

Finisher

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

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

Sara

Jake

Bruce Thành

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

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

Juan

Elektra

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.

Travis

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

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

Marek

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

Zeek

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

Chris

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 3: Skill & Technique

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