Welcome to the Advanced Level (level 3) of the Ring Muscle Up Program at TSF Training! You've made it through the beginner and intermediate levels, and now it's time to elevate your skills as we dive deeper into the intricacies of the ring muscle up. In this advanced level, we’ll challenge your strength, coordination, and technique with a series of demanding exercises designed to push your limits and bring you closer to mastering the ring muscle up.
 
Here's what you can expect:
Ring Support Off The Hip: This challenging variation of the ring support hold demands exceptional stability and control. Focus on maintaining a straight body position as you move the rings laterally away from your hips, engaging your core and shoulders throughout the movement.
False Grip Pull Up: Progressing from previous levels, the false grip pull up is key for mastering the transition phase of the ring muscle up. Pull yourself up towards the rings with wrists positioned above them, keeping your elbows close to your body throughout the movement.
German Hang: Essential for improving shoulder mobility and flexibility, the German hang will help you execute a smooth and efficient muscle up. Gradually increase the depth of your hang while maintaining control, focusing on deep breathing to enhance flexibility over time.
Negative Muscle Up: To strengthen the eccentric phase of the muscle up, negative muscle ups are introduced. Control your descent from the top of the rings to the bottom, fully engaging your muscles to build strength and control in the transition phase.
Ring Tuck L-Sit: Building upon your core strength and stability, the ring tuck L-sit is a challenging exercise requiring exceptional core strength and balance. Lift your legs towards your chest while maintaining a strong hollow body position, pressing down through the rings to lift your body off the ground.
 
Throughout this advanced level, expect to be challenged both physically and mentally as we push your limits and refine your technique in preparation for mastering the ring muscle up. Listen to your body, stay focused, and don’t hesitate to adjust the exercises or seek guidance from your trainer as needed.
Remember, progress takes time and dedication, but with consistent effort and perseverance, you’ll continue to move closer to your goals. Stay committed to your training, trust in the process, and celebrate your achievements along the way. You’re capable of more than you know, and we’re here to support you every step of the way.
 
Let’s rise to the challenge and conquer the ring muscle up together!