Michael Volkmar - Gymnastic Rings Workout Handbook Over 100 Workouts

Michael Volkmar, MS, CSCS, PES, CPT, received his masters degree in Exercise Science with a specialization in Exercise, Nutrition, and Eating Behavior from George Washington University (GWU). He worked for three years as the Strength and Conditioning Coach at GWU before moving on to spend one year at the International Performance Institute of IMG Academies, FL. Mike continued his professional development by becoming the Director of Strength and Conditioning at the APEX Academies. Currently, Mike is the strength and conditioning coach at the Peddie School. He has advanced specialty certifications in strength and conditioning, post-rehab exercise, athletic development, and sports medicine.

APPENDIX A:

GYMNASTIC RINGS CHALLENGES

Sometimes our lives get way too busy. With our modern, over-scheduled lifestyle, it can be difficult to find time to work out, and it can be even harder to maintain proper motivation. At times like these, we need a tough workoutjust because itll kick our ass and get us back on track.

The following are two of my absolute favorite gymnastic ring challenges!

40/40 CHALLENGE THE UPPER BODY BLASTER

Complete the 40/40 Challenge by doing as many Ring Atomic Push-ups as possible, followed immediately by Ring Rows. The challenge ends if you rest, either by touching the floor or standing up.

Ring atomic Push-ups

Adjust the straps to 612 inches off the ground. Assume Push-up position and put your feet in the rings. Tuck your knees to your chest, straighten them back out and do a Push-up. Keep your body straight during the Push-ups. If you start sagging, youre done.

Ring Rows

Adjust the straps to belly-button height. Stand under the anchor, hold the straps and lean back. Pull your chest to your hands, then lower all the way back down, keeping your body straight.

The Challenge

Do as many Ring Atomic Push-ups as possible, then as many Rows as possible without resting.

28/28/28 CHALLENGE THE FULL BODY BLASTER

This challenge adds a lower body exercise to the 40/40 challenge in the form of the Glute Bridge to make this a full body challenge. Aim for 28 Ring Rows, 28 Ring Atomic Push-ups and 28 Ring Glute Bridges. The challenge ends if you rest by touching the floor or standing up.

Ring Atomic Push-ups

Adjust the straps to 612 inches off the ground. Assume Push-up position and put your feet in the straps. Tuck your knees to your chest, straighten them back out and do a Push-up. Keep your body straight during the Push-ups. If you start sagging, youre done.

Ring Rows

Adjust the straps to belly-button height. Stand under the anchor, hold the straps and lean back. Pull your chest to your hands, then lower all the way back down, keeping your body straight.

Ring Glute bridge

Adjust the straps to 612 inches off the ground. Lie on your back (supine) and place both your heels into the cradles with your knees at 90 degrees. With your knees fixed at 90 degrees, drive your hips up to complete extension (form a straight line from your knees to shoulders).

The Challenge

Do as many Ring High Rows, Ring Atomic Push-ups and Ring Glute Bridges as possible without resting.

The following is list of the more uncommon exercises used in the workouts in this book, with quick description to help get you started. Video guides to these exercises can also be found on our YouTube channel.

RINGS MOBILITY

Rings Lunge to Chest Fly/Stretch

Face away from the anchor point with the handles in each hand. Step forward into a lunge while you let your arms go backwards into a chest stretch.

Rings Lunge to Overhead Reach/Stretch

Face away from the anchor point with the handles in each hand. Step forward into a lunge while your arms go overhead for a shoulder and upper back stretch.

Rings T Raise

Face towards the anchor point while holding both handles. Walk your feet towards the anchor point until your body creates a slightly leaned back posture. Perform this exercise by pulling your arms out to the sides.

Rings Single Leg RDL

Face towards the anchor point while holding both handles. Perform a single leg RDL (Romanian deadlift) while pushing your hands forward. This is similar to a single leg Superman exercise.

Rings Cossack Stretch

Face towards the anchor point while holding both handles. Perform a stationary lateral lunge while allowing the opposite foot to rotate on to your heel, allowing for a deeper groin stretch. Use the rings for balance.

Ring Stationary Lateral Lunges

Very similar to the above Cossack Squat. Face towards the anchor point while holding both handles. Perform a stationary lateral lunge while keeping both feet flat on the ground. Use the rings for balance.

FLOOR MOBILITY

Modified Pigeon Stretch

While kneeling on the floor, cross one leg over the other and push your hips down and back to feel a stretch in your outer hips.

Downward Dog Push-ups

Alternate reps of push-ups and downward dog.

Lunging Yoga Rotations

From a lunge position, place one hand on the floor and reach to the ceiling with the other arm. You can place either hand on the floor.

Prone scorpions

Lie face-down on the floor with your arms on to your sides. Reach your foot to the opposite hand. Alternate reps.

RINGS STRENGTH

Skull Crusher

Face away from the anchor point while holding both handles. Start with a body angle thats slightly more upright than during a push-up. Perform this exercise by bending your elbows and reaching your arm overhead. You will feel a stretch in the triceps.

High Row/Rear Delt Row

Face towards the anchor point while holding both handles. Perform a traditional row while pulling your elbows high by keeping them at shoulder height.

Rings Cossack Squat

Face towards the anchor point while holding both handles. Perform a stationary lateral lunge while allowing the opposite foot to rotate on to your heel, allowing for a deeper groin stretch. Use the rings for balancebut only as needed.

Rings 3-Way Row

This exercise is performed facing towards the anchor point while holding both handles. All three grips together constitute one rep: High Row/Rear Delt Row (palms down), Traditional Row (neutral grip) and Bicep Rows (palms up).

Rings Atomic Push-up

Adjust the straps to 612 inches off the ground. Assume a push-up position and put your feet in the rings. Tuck your knees to your chest, straighten them back out and do a push-up, keeping your body straight.

Rings Spiderman Push-up (Feet in Cradle)

Adjust the straps to 612 inches off the ground. Assume push-up position and put your feet in the rings. Pull one knee into your chest as to perform a push up. Alternate knees each rep.