As we go through the workout we'll explain exactly what you need to do
in order for the workout to take full effect.
Dips is going to be the first exercise of this workout.
Okay, so for dips you'll be doing 4 sets of 6 to 8. Now keep in mind the reps and sets
of this workout is a generalization of all of our strengths combined,
so whatever you guys do just make sure to give it your full effort.
For the techniques of the dip just make sure you are going 90 degrees at the elbow as you
are going down (the eccentric), but also make sure as you are coming up on the concentric that
your palms are facing out for the full optimal range of motion.
For beginners, you want to lower the rings so you're able to assist yourself with your legs.
For intermediate, just do the dips normally.
And for advanced athletes, just make sure you're going a bit
wider. More of a bulgarian dip and then press all the way out as well.
The next exercise is "L-sit front lever pull-ups."
For techniques for this exercise bring the rings slightly closer together so
it's a bit easier for you, and also make sure you're pulling
up explosively because this is a very difficult exercise.
Okay, for guinness (XD) beginners.
For beginners, do "tuck front lever holds."
For intermediate, do "tuck front lever pull-ups."
And for the advanced guys, just do the normal exercise. This is a killer trust me!
The next exercise is "L-sits."
For techniques, just make sure you're trying to lean back as far as you can,
and again bring the rings closer together so it's easier for you.
For beginners, bring your knees up to your stomach.
For the intermediate guys, just do normal "L-sit leg raises" on the rings.
And for advanced athletes, just do the normal "L-sit."
Okay, so the next one is "front lever raises"
The next one for this, bring the rings closer together once again and also make sure that
you are turning your hands in while you are raising up or you are going down on the negative.
For beginners, do "negatives."
For the intermediate guys, just do "tuck front lever raises."
And for the full advanced athletes, just go "full front lever raises."
Okay, so the next exercise is "pelican push-ups."
For the techniques, just make sure on the concentric
you're squeezing your chest as you come out while also turning your hands out,
and squeezing your lower body so it makes the whole movement a lot easier.
For beginners, do "ring push-ups" make sure again turn your hands out.
For intermediate people, do "decline ring push-ups"
And for advanced guys, just do "normal pelicans."
So the last exercise are "archer pull-ups."
For the technique, just make sure when you're doing it you are starting on one side
as opposed to starting in the middle, so you are leaning to one side and going up
instead of starting in the middle, going to the side and going back
to the middle. You're staying on one side and then going up.
For beginners, do "wide pull-ups."
Intermediate, do "type-writers."
And advanced athletes, you're doing normal "archer
pull ups."
Thank you guys for watching the video hopefully
you made it all the way until the end. Make sure to give this workout a try!
uh but yeah I know it's been awhile since we filmed but yeah...
Taiji's always within!
This workout will kill you so yeah try it out.
Peace out guys.