beautiful family here we are with a pulling workout on this ring series now you have two out
of the three workouts that make up this program how's it going by the way love to hear about your
experience with these workouts are they too easy are they too hard let us know that in the comments
it'll be nice to know so as you've seen on our previous workouts we'll go over the movement
patterns ring placement on each exercise how to perform them mistakes to avoid and how to increase
and decrease the intensity of each exercise as usual you also have the free PDF on this
workout available and we've added a guide to it that teaches you how to pick your level and when
to go for the next progression and now let's get to the practice the primary goal of this workout
is to build strength and muscle mass in your whole posterior chain through exercises that Target the
two main movement patterns of vertical pulling and horizontal pulling and before we start with
the Heavy Hitters we'll begin priming our body with scapular pull-ups grab the bars shoulder
width or slightly wider and allow yourself to sink into a passive hang bringing your shoulders close
to your ears and even though it's a passive hand I suggest you flex your core bringing your rib cage
down which will allow you to get a deeper stretch in your lats from there engage your scapula by
actively pulling them down and do that for 12 reps after that we'll do scapular rowing circles
with an inclination that doesn't tax you too much keep your elbows locked and go through scapular
retraction elevation protraction and depression for five reps in each Direction the third exercise
will be shoulder dislocates with a stick if you don't have one you can easily replace it with a
resistance band which is definitely easier to carry around grab the stick or the band with
your palms facing down elbows extended and pick a width that allows you to bring the stick back and
forward easily just to test the movement pattern for a few reps and for your working sets pick a
closer with the challenges your range of motion just a bit and bring your hands closer together
on every set for 10 reps by the way if you want a detailed breakdown of this movement in particular
you got it on this video and with the warm-up complete let's move into the main exercises of
this routine we'll start with the most demanding one ring chin UPS one particular benefit of these
is the degree of freedom to bring's offer allowing you to find a comfortable pulling path that's why
your whole body and particularly your shoulders feel so smooth doing chin UPS on the Rings as
opposed to doing them on the bar on the flip side you'll always be able to pull stronger on the bar
so we're sacrificing a bit of strength for joint Comfort here and here's a mental trick for these
think of pulling the Rings down as opposed to pulling yourself up you'll see how that shift
in intention changes absolutely everything not even exaggerating I promise a level one we're
going to do eight to ten reps and on level 2 we're going to increase the intensity bit with
the two second hold in the middle of the range which is the most common sticky Point next we
have a horizontal pulling movement unilateral rows with the Rings at hip level grab one ring
take three steps Back Lean Back and instead of doing the traditional row where you face forward
throughout the set we're going to allow the Torso to naturally rotate and we'll pull from there
Reaching Forward and touching the strap with your free hand this allows for a wider range of motion
and mimics the way it pulls something heavy in real life and that's exactly the approach that
we're gonna take for this particular exercise to keep your reps honest maintain a standard of
touching the strap and your ribs on every rep on level 1 do 8 to 10 reps with three steps back on
level 2 do it with a one step distance next we have the inverted hang which will teach you to
pull down from your scapula given that your arms are locked this one can be intimidating if you've
never been upside down on the Rings but I got you here's what you need to do place the Rings just
high enough to not touch the floor that way if you lean too far back you can land safely instead
of dropping from a higher hang once you're set grab the rings with Palms facing forward and curl
yourself up to the point where you feel balanced not Fighting Gravity too much nor going past it
or you'll roll back and this might take you a few attempts but once it clicks you'll be able to get
it every single time so once you find that sweet spot go ahead and lean forward slightly and hold
for 10 to 20 seconds this would be the variation for level 1 and you want to slowly progress into
level 2 where you'll do this with your legs fully extended keeping a hollow body shape so moving on
let's get into the accessory block you'll start with face pulls an exercise that targets your
rear delts rotator cuff strengthens your scapular retraction improves your posture so many benefits
to this one set up the Rings below the hips take four steps back legs fully extended and keep a
pronated grip start with a scapular retraction and then pull the Rings towards yourself forming a 90
90 shape hold one second on the top make sure you keep the tension constant and lower back
down with control without flexing your hips and if you can get to this range unloaded I suggest
you stretch your packs and lats with these two exercises in between sets to help you open up
on level one aim to do 10 to 12 reps with a four step distance same number of Reps for level two
but with a two-step distance One Step makes all the difference you'll notice right away after that
you'll go for prom bicep curls for this one keep the Rings at the same height 8 take three steps
back grab the rings with your palms facing down and pull yourself up keeping your elbows in front
of you and your whole body in line on level one do the wraps at a three-step distance on level two do
it at a two-step distance lastly we have the ring roll out to focus on the core set the Rings at the
ankle height and position your feet directly below the bar ensure that your arms are fully extended
as you lower yourself down avoid arching your back instead engage your core and maintain up a Serial
pelvic tilt throughout the exercise start at level one by doing it with your feet below the bar and
progress to level two by standing at a two-step distance behind the bar to cool down and offset
all this tension that you've been creating in this routine you'll finish with three to five
minutes of shaking which is an excellent method to down regulate your nervous system and induce
a state of relaxation and body awareness which is why I like to pair it with Stillness for at
least five minutes once again remember that you have the PDF and the guide in the pinned comment
and stay tuned for the app launch this is by far are the biggest project that we've worked on all
these years we've been designing this app button by button feature by feature taking all of your
requests from all the social media channels throughout all these years and packing all
of that up putting it into one app that's easy to follow that's easy to understand that breaks down
the complex makes it simple we can confidently say that this app will Mark a before and after in your
practice and we cannot wait to release it family thank you so much for joining us in this journey
your support your thumbs up your comments your shares is what is making all of this possible
so thank you and until next time keep learning keep moving and keep practicing much love family
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