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 that’s 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 balance—but 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 6–12 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 6–12 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.
RINGS POWER
Rings Jump Lunges
Face towards the anchor point while holding both handles. From a lunge position, jump and switch your feet into the air. Use the rings only for balance.
Rings Lateral Ice Skater Jumps
Face towards the anchor point while holding both handles. From a standing position, jump side to side. Use the rings only for balance.