Welcome to the Intermediate Level (level 2) of the Ring Muscle Up Program at TSF Training! Congratulations on completing the beginner level and advancing to the next stage of your journey toward mastering the ring muscle up. In this intermediate level, we build upon the strength, stability, and technique established earlier while introducing more challenging exercises to enhance your skills further.
 
Here's what you can expect as we refine your technique and progress towards the ring muscle up:
Rings Turned Out (RTO) Ring Support: Focus on increasing the duration of your RTO ring support holds, challenging your shoulder and chest strength by maintaining stability and control with the rings turned out.
False Grip Ring Row: Elevate the difficulty of the false grip ring row by working on a deeper range of motion and stricter form. Engage your back muscles fully as you pull your chest toward the rings with control.
Russian Push Ups: Develop transition strength with the Russian push up, which challenges your core control and triceps strength. This exercise will significantly transfer strength and skill to the ring muscle up.
Ring Dip: Improve your ring dips by increasing the range of motion and control. Focus on achieving deeper dips while maintaining stability and proper form throughout the movement.
Hollow Body Hold: Continue to master the hollow body hold by increasing the duration of your holds while keeping perfect form. Engage your core and keep your lower back pressed into the ground.
Tuck German Hang: Enhance shoulder mobility and flexibility with the tuck German hang, gradually progressing towards straightening your legs and achieving a deeper hang. Relax into the stretch and breathe deeply to improve mobility over time.
False Grip Hang: Challenge your grip strength with longer durations of the false grip hang, building upon the wrist and forearm strength developed in the beginner level. Focus on maintaining a tight grip and engaging your shoulders throughout the entire hang.
 
As you progress through this intermediate level, continue to master the technique of each exercise while gradually increasing the intensity and difficulty. Listen to your body and adjust exercises as needed. Seek guidance from your trainer when necessary.
 
Remember, progress is a journey, and consistency is key. Stay dedicated, trust in the process, and celebrate your achievements along the way. With determination and perseverance, you'll continue to move closer to mastering the ring muscle up.
 
Let's dive in and make it happen!