Sharpen your handstand alignment and nail those ring muscle-up transitions with focused, deliberate practice. Every rep is about precision — expect to feel the difference in your control and body awareness.
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Wrist Circle
2 sets × 30s, 30s
Shoulder Circle
Cat-Cow
2 sets × 10 reps, 10 reps
Scapular Push-Up
3 sets × 10 reps, 10 reps, 10 reps
Hollow Body Hold
3 sets × 20s, 20s, 20s
Wall Handstand Hold
4 sets × 30s, 30s, 30s, 30s
Plank (Shoulder Tap)
4 sets × 6 reps, 6 reps, 6 reps, 6 reps
Handstand (Freestanding)
4 sets × 15s, 15s, 15s, 15s
Wall Handstand Kick-Up
4 sets × 5 reps, 5 reps, 5 reps, 5 reps
Ring False Grip Hold
4 sets × 20s, 20s, 20s, 20s
Muscle-Up (Strict) - Rings
Muscle-Up Negative - Ring
Ring Support Hold
Child's Pose
1 set × 60s
Wrist Flexor Stretch
Chest Doorway Stretch
Supine Spinal Twist
1 set × 40s