Name: Playbook - Luke Jones - Gymnastic Rings Warmup
Uploaded: 2024-01-11T15:38:13.383Z
Duration: 10 min
Description: Gymnastic Rings Warmup

A short warmup to prep your wrists and shoulders for working the gymnastic rings. Work through the circuit of exercises 2-3 times, and feel free to combine with some form of pulse raising, breathwork, or any other warmup drills you feel necessary.

Take your index finger and thumb, and pinch into the space between the hand and forearm on the opposite wrist.

Make a fist on the hand that’s being pincered, then gently roll the wrist in circles.

Perform 3-5 repetitions in one direction, then switch directions, cycling through for the time listed.

Repeat on the opposite side.

Wrist Rollout

- From a stable all-fours position (hands under shoulder, knees under hips), you're going to move through three different positions to mobilise the wrists

- Perform 3-5 repetitions of each, and moving through them in a continuous circuit.

1 - Palms down, fingers forward. Spread your fingers wide, roll your elbow pits forward, and shift your weight forwards and back.

2- Palms down, fingers back. Again, fingers wide, elbow pits forward, and shift your weight forwards and back.

3 - Palms up, fingers forward. Be gentle with this one. Shift your weight forwards and back.

3 Wrist Stretches

- Kneel or with your arms outstretched and hands placed on an elevated surface at shoulders width apart.

- Send your hips back and drop your torso down between your outstretched arms, into an elevated child pose.

- From here, sway your hips from side to side to open up the lats and other tissues around the armpit and side body.

- Alternate sides, performing for the stated number of repetitions or timeframe.

Elevated Child’s Pose Lat Stretch

Pick a scapula pull progression you can perform relatively comfortably for the required rep range.

V1 - Assisted Scapula Pull, feet on floor.
V2 - Full Scapula Pull, hanging.

- Grasp the bar or rings with a pronated grip (palms facing away from you).

- With the arms straight, initiate the scapula pull by driving your shoulder blades back and down, pulling your shoulders away from your ears.

- Pause in this position for a moment, before allowing the shoulders to rise up towards the ears (neck disappears).

- Use the feet on the floor to provide light assistance if needed.

- Add a hang on the bar to the end of each set, reaching close to failure.

Scapula Pull

- Begin in a solid plank position - tailbone tucked under, belly button towards spine, and shoulders stacked over wrists.

- Without changing this organised spine position or bending through the elbows, allow the shoulder blades to retract as the torso lowers slightly to the floor (this may only be a slight movement).

- Reverse this motion, again maintaining an organised toros and straight arms, protracting through the shoulder blades to push the torso away from the floor. Ensure the shoulders to not shrug up towards the ears.

- Alternate between the protracted and retracted positions.

- Regression: drop the knees to the floor to make the movement easier.

Scapula Push-up

- Begin in a solid upright stance with your rings set eye-level and more than an arms length away.

- Grab one ring in each hand with your palms facing down or towards each other. Walk a few steps towards the anchor point and lean your weight back, keeping your torso straight.

- Initiate the movement by squeezing your shoulder blades together, pulling your hands in towards your face before externally rotating at the shoulders, finishing in a double bicep pose, arms bent at 90 degrees. 

- Pause here momentarily before returning with control to the start position.

Ring Face Pull

- Set your rings at the appropriate height so your feet do not touch the floor during the exercise.

- Grip the rings and hoist yourself above them so you're supporting your bodyweight with the arms, feet off the ground.

- Keep your wrists and arms straight, core engaged, shoulder blades protracted (forwards) and depressed (down away from ears).

- Shoulders should be externally rotated - elbow pits forwards, rings turned out.

- Try to resist resting your arms against the straps for support.

Gymnastic Rings Warmup

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