00:00when I talk to someone about rings and
00:02they put this face most likely than not
00:04is because they think that the only way
00:06to train with rings is this or they
00:09remember their most traumatic earthquake
00:12moment and they completely push away
00:14that option thinking that rings are way
00:16too hard for them when in reality they
00:19just tried exercises that are way above
00:21their level so we've created this
00:23routine for youth to stop feeling so
00:25intimidated by these guys and start
00:27ripping the incredible benefits of ring
00:30training including muscle and strength
00:32building joint conditioning and scapular
00:35stability so you can build a solid and
00:37long lasting Foundation the routine will
00:39consist of pulling and pushing exercises
00:41and will teach you how to increase the
00:43difficulty level so you can keep
00:45progressing over time don't forget to
00:47drop a like if you enjoy Ring's content
00:49and now you know what time it is
00:55first let's start with the worm
00:57logically when training with rings the
00:59only two parts of your body that connect
01:01you to them are your arms which means
01:03that we're going to get very familiar
01:05with what our scapula is doing in pretty
01:07much all of the exercises so we're going
01:10to warm it up doing scapular push-up
01:12circles keeping our arms fully extended
01:14which will force us to push from this
01:16scapula the point is that you get very
01:18intimate with how you move your scapula
01:20so instead of mindlessly drawing circles
01:23go through these four checkpoints of
01:25Attraction depression retraction and
01:28elevation that will create the circular
01:30movement pattern we're looking for you
01:32can pick to either do it in a quadruple
01:34position with knees on the floor or off
01:36the floor to intensify it scapula row
01:39circles following that we're going to do
01:41the same movement pattern for pulling
01:43taking our time to draw these big
01:45circles the more parallel to the floor
01:47you are the harder it gets so pick the
01:49inclination accordingly and don't forget
01:52to measure it with your feet Perkins
01:54up next we have the plan this one will
01:57help you activate your entire body
01:58creating tension from head to toe
02:01priming that feeling of moving your body
02:03in one piece which will be very needed
02:05in the next exercises so the plank will
02:07serve us to pre-activate that so done
02:10with the warm-up let's start building
02:11the foundation the first one will be the
02:13top support practicing this will help
02:15you gain stability which will translate
02:17to any other exercise you do above the
02:19Rings so place the Rings at a height
02:21that allows you to touch the ground with
02:23your toes and slowly start to remove the
02:25support session after session until you
02:27find yourself holding it for the
02:29prescribed time without support avoid
02:31bending your arms even a slight Bend
02:33makes a huge difference keep them
02:35straight and don't protract too much
02:37neutralize that and just focus on
02:40pushing your shoulders now on level 1
02:41the target is to get to the unassisted
02:43top support with a neutral grip the
02:45target for level 2 is to do it with the
02:47Rings turned out after that we'll build
02:49the base for pulling movements with
02:51scapular pull-ups this will get you
02:53introduced to game straight arm bullying
02:55and grip strength which are so needed in
02:57pretty much all the exercises happening
02:59below the Rings once again place the
03:01Rings at a height that you can rest your
03:03toes and progressively remove the
03:05assistance until you can complete the
03:07prescribed reps and assist the target
03:09for level 1 is to do them unassisted on
03:11level 2 you can start to add a pull-up
03:13to the movement for example doing two
03:16pull-ups and finish the set with scapula
03:18pull-ups until you can eventually do 5
03:20reps of pull-ups now let's get into the
03:22strength and muscle building exercises
03:24push-ups setting up standards on the
03:26Ring's height is key so you can keep a
03:29consistent intensity and progress
03:31effectively in this case lower the Rings
03:33until the top part is at neat height
03:35then place your feet directly below the
03:37bar or Anchor Point and lean forward to
03:40do your push-ups and watch this instead
03:42of letting your body sink down on the
03:44top notice the difference between these
03:46two you want to aim for a scapular
03:48retraction on the way down and finish
03:50the rep with a protraction helping you
03:52get the most out of the exercise working
03:54to a full range of motion the target for
03:57level 1 is to complete the reps with
03:58beat below the bar and work your way to
04:00level 2 walking backwards until you have
04:03the Rings below the bar and can do all
04:05sets and Reps up next we'll do rows
04:07place the top of the Rings at hip height
04:09level and take three steps back for the
04:11level 1 progression keep your palms
04:13facing each other for neutral grip and
04:15keep a standard touching your ribs on
04:18every single rep as far as scapular
04:20movement start the wrap with a
04:21retraction and keep it throughout the
04:23movement until you go back to the bottom
04:25relax and reset the retraction until you
04:28become familiar with the movement
04:29pattern and can do it fluidly the target
04:31for level 1 is to complete the sets and
04:33Reps with three steps forward Target for
04:36level 2 is to complete it with your feet
04:38below the bar so done with these two
04:39let's get into the accessory exercises
04:42ring flies set the top of the Rings at
04:44knee height and take three steps forward
04:46place your wrist on top of the Rings to
04:48shorten the lever a bit and have a solid
04:50point of support you'll feel a big
04:52difference in how strong you can push
04:54from this position as opposed to this
04:56one keep your arms fully straight and
04:58lower down with control unlike the
05:00push-ups on flies we want to stay away
05:02from retraction and keep more of a
05:04protracted scapular position which might
05:06end up in neutral as fatigue kicks in
05:08the standard for level 1 is to do it
05:10with three steps forward and work your
05:12way to level two where your feet are
05:14below the bar next up we have reverse
05:16flights with the top part of the ring at
05:18hip height take three steps backwards
05:20lean back and keep your arms extended
05:22start the movement with a scapular
05:24retraction and keep it throughout the
05:26entire rep just like you've seen in rows
05:28it's very common to lose that retraction
05:31in the lowering phase so don't do it
05:33until you reach the bottom of the wrap
05:35then you can relax and reset the
05:37retraction until you get a smooth
05:39movement pattern flexing the neck is
05:41also a very common mistake instead of
05:43looking forward look at the ceiling and
05:45you'll notice how your neck shifts to a
05:47more neutral position as far as your
05:49feet go you can pick to either do it
05:51elevating your toes in each wrap which
05:53makes you lean back and forward smoother
05:55or with your toes down to help you grip
05:57the floor better in case it's somewhat
05:59slippery given the challenging nature of
06:01this Movement we have more progressions
06:03for it to go from Level 1 to level two
06:06the standard for level 1 is to complete
06:08the Reps at a three-step forward
06:09distance if that's too intense you can
06:12work your way there with negatives
06:13rolling your way up and lowering with
06:16your arms extended until you unlock your
06:18first rep with arms extended the goal
06:20for level 2 is to do it at a two-step
06:22forward distance and we'll finish this
06:24block with one of the best core
06:25exercises you can do the ring roll out
06:28set the lower part of the Rings at an
06:30ankle height level and place your knees
06:32right below the bar keep your arms fully
06:34extended and lower down given that this
06:36is an anti-extension exercise arching
06:39your back means that you are
06:40compensating for the lack of strength
06:42aim to keep your core flexed and lock
06:44that position in as you go up and down
06:46the standard or level one is to do it
06:48with your knees below the bar and work
06:50your way to level 2 where you do this
06:52standing with your feet below the bar
06:54finally we will finish the session with
06:56our classic cool down of shaking and
06:58Stillness shaking standing with your
07:01feet at hip distance apart start to
07:03bounce and Shake letting your arms drop
07:04as if they were heavy and generate rapid
07:07contractions from the core or your
07:09shoulders you'll notice how you start to
07:11flush away the tension stored in your
07:13muscles and ligaments from the work
07:15you've done feel free to explore
07:16different movement patterns and ways to
07:18shake here and really place your
07:20attention on what feels good right after
07:22that we'll do the polar opposite by
07:25standing still calming our nervous
07:27system calming our minds and here you
07:29can pick one of two anchors to focus on
07:31you can direct your attention towards
07:33the vibration going on inside your body
07:35which could be described as a tingling
07:37sensation or you can tune into the
07:39sensations of breathing following each
07:41inhalation pausing between your breaths
07:43the exhalation staying very very close
07:46to the full breathing cycle well family
07:49here you have the full routine so you
07:50can get your rings Journey started on
07:52your practice sessions you can download
07:54it literally for free you've got the
07:56link right in the description as well as
07:58in the pinned comment thank you so much
08:00for being here make sure to like
08:02subscribe if you're new here and until
08:03next time keep moving keep practicing
08:06and keep learning we love your family
