... (details coming soon)

• Stand with feet under hips
• Belly and butt tight and looking strainght ahead
• Press dumbells over head and lock elbows out with shoulders active pushing up into your ears
• Arms behind ear ideally
• Turn thumbs out
• Hold

... (details coming soon)

• Start in a support position
• Press hips up as you start initiating a dip
• As you reach the bottom of the dip your hips should be higher the your shoulders
• With arms bent focus on addressing the false grip and keeping the rings close to your chest
• Allow the head to roll under the rings and hips
• As hips start coming down fight to maintain feet high and perform a strict muscle up back into the support position