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Jumping Ring Dips

- technique used to build your strength for ring dips

Ring Dips

- start with ring supports
- lower youself as low as you can into the dip

Ring flys

- keep body rigid and "hollow" using abdominals

Ring Push Ups

- keep body stiff and in the hollow position using your abdominals

Ring Rows

- can be done on rings or on any horizontal bar
- keep your body stiff and your hips up as you pull yourself toward the rings

Sit Ups

- keep you feet on the floor, elbows touch knees at top and shoulder blades touch floor at bottom
- can be done with anchored feet

Abmat Sit Ups

- keep your butt on the ground
- move slowly and peel yourself up and off the abmat

The abmat is a great product - small, affordable,easy to use and most importantly, very effective.
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Skin the cat

- lower yourself as far as possible without dislocating your shoulders

Air Squat (Tabata)

- do this as slowly as necessary to maintain good form
- do not bounce off the ball at the bottom
- keep you weight in your heels, chest up, back arched


- use momentum to drive the weight overhead

Wall Ball

- full squat
- catch ball as you lower into squat
- use hip drive to throw ball

Muscle Ups

Work on increasing the height of your pull ups up to your chest and increasing the depth of your dips, getting your armpits down to the height of your hands. Key is also in the "false grip".

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