# Rings Level 1

Online Ghetto 

## Day 1

Passive Hang · Scapular Pull-Up · Bicep Curl · Ring Tricep Extension · Pronation/Supination · False Grip Hang · Ring Support Hold · Feet Supported Transition · False Grip Chin Up · Push-Up · Face Pull

### Warmup


### Workout

- 1 × 60s Passive Hang
- 1 × 10-15 Scapular Pull-Up
- 1 × 45s Bicep Curl - Resistance Bands
- 1 × 45s Ring Tricep Extension - Rings
- 1 × 15-20 Pronation/Supination
- 1 × 15-30s False Grip Hang
- 1 × 15-30s Ring Support Hold
- 3 × 30-45s Feet Supported Transition
- 1 × 2-5 False Grip Chin Up
- 1 × 6-10 Push-Up - Rings
- 2 × 12-15 Face Pull - Rings


## Day 3

Passive Hang · Scapular Pull-Up · Bicep Curl · Ring Tricep Extension · Pronation/Supination · False Grip Hang · Ring Support Hold · Feet Supported Transition · Dip · Stick Rows To Sternum · Ring Curl · Ring Tricep Extension

### Warmup


### Workout

- 1 × 60s Passive Hang
- 1 × 10-15 Scapular Pull-Up
- 1 × 45s Bicep Curl - Resistance Bands
- 1 × 45s Ring Tricep Extension - Rings
- 1 × 15-20 Pronation/Supination
- 1 × 15-30s False Grip Hang
- 1 × 15-30s Ring Support Hold
- 3 × 30-45s Feet Supported Transition
- 1 × 2-5 Dip - Rings
- 1 × 6-10 Stick Rows To Sternum
- 1 × 12-15 Ring Curl - Rings
- 1 × 12-15 Ring Tricep Extension - Rings


## Day 5

Passive Hang · Scapular Pull-Up · Bicep Curl · Ring Tricep Extension · Pronation/Supination · False Grip Hang · Ring Support Hold · Feet Supported Transition · False Grip Chin Up · Push-Up · Face Pull

### Warmup


### Workout

- 1 × 60s Passive Hang
- 1 × 10-15 Scapular Pull-Up
- 1 × 45s Bicep Curl - Resistance Bands
- 1 × 45s Ring Tricep Extension - Rings
- 1 × 15-20 Pronation/Supination