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My RR

My edits to the RR. Latest edit 7-Apr-2023.

rahulko

Created by

rahulko

Workout Breakdown

Warmup

Stretches and core

1

Shoulder Warm-up - Resistance Band

1 set × 5 reps

2

Squat (Sky Reach)

1 set × 5-10 reps

3

Wrist Flexibility Stretch

1 set × 1 reps

4

Hang (Arch)

1 set × 10-15 reps

5

Scapular Pull-Up

1 set × 10 reps

6

Ring Face Pulls

1 set × 8 reps

7

Active One Arm Hang

1 set × 10s

8

Ring L-sit

1 set × 10s

9

Ring Face Pulls

1 set × 8 reps

10

Active One Arm Hang

1 set × 10s

11

Ring L-sit

1 set × 10s

12

Ring Face Pulls

1 set × 8 reps

13

Active One Arm Hang

1 set × 10s

14

Ring L-sit

1 set × 10s

15

Hindu Squats

1 set × 40 reps

Strength Work: Pull-up, Squat

1

Hindu Squats

1 set × 50 reps

2

Assisted Sissy Squats

1 set × 8 reps

1

Hindu Squats

1 set × 50 reps

2

Assisted Sissy Squats

1 set × 8 reps

1

Hindu Squats

1 set × 50 reps

2

Assisted Sissy Squats

1 set × 8 reps

Strength section: Dips, Hinges

1

Ring Muscle Up

1 set × 1 reps

1

Single Leg Glute Raises

1 set × 8 reps

1

Ring Muscle Up

1 set × 1 reps

1

Single Leg Glute Raises

1 set × 8 reps

1

Ring Muscle Up

1 set × 1 reps

1

Single Leg Glute Raises

1 set × 8 reps

Strength section: rows, push-ups

1

Ring Pelikan Curls

1 set × 3 reps

1

Ring Pelikan Curls

1 set × 3 reps

1

Ring Pelikan Curls

1 set × 3 reps

Core

Finish

Levers

1

Back Lever

1 set × 5-15s

2

Front Lever

1 set × 5-15s

3

Back Lever

1 set × 5-15s

4

Front Lever

1 set × 5-15s