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TRAINING APP
CAMP
SPRING 2023
FALL 2023
EVENTS
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THE RING THING®
APPAREL
Warm Up
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Conditioning
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Ring Thing
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Skill Level:
Any
Beginner
Advanced
Zottman Curl
Strict Pull Up Weighted
Hammer Curl
Biceps Curl Single Arm
Biceps Curl Double Arm
Stiff legged KB RDL
Arching strict pull ups (wide grip)
Bar Partner Hollow Stretch
Step Up (Jump Switch)
Rebound Jumps (Single leg)
Overhead DB press (Tall kneeling)
Overhead DB Press (Tall kneeling Tempo)
Arch Rocks (Scaled)
Calf Raises (Turned out)
Calf Raises (Turned In)
Calf Raises (Single Leg)
Calf Raises
Overhead DB Press (Seated Tempo)
Step Up (Weighted)
Step Up Jump
Tuck Hold (Bar)
Tuck Ups (Strict Bar)
Tuck T2B straight leg negative
Bar Partner Arch Stretch
Theraband (Invert Raises)
Theraband Warm Up (Triceps Extension)
Theraband Warm Up (Shoulder Back Circles)
Theraband Warm Up (Planche Pulls)
Wall Straddle Stretch
Seated Shoulder Extension Stretch
Compression Sit Up to Pancake
Compression Sit Up to Pancake (Plate)
DB Jefferson Curl to Overhead Extension
Plate Jefferson Curl to Overhead Extension
Plate Jefferson Curl
Butterfly Stretch
Half Butterfly Stretch
Single Leg Circles and Swings
Arm Circle Sequence
KB Shoulder Rolls
Lay Down Int Ext Shoulder Stretch
Barbell wrist curls
Ring Thing (Warm Up - Wrist Sequence)
Ring Thing (Partner Push Ups)
Ring Thing (Partner Maltese Push Ups)
Ring Thing (Angled Ring Rows - Low Rings)
Straddled Side Plank
Staggered Stance Good Morning
Side Bends
PVC Compression + Shoulder Extension
Plank Shift with Reach
Muscle Up Drill (Supinated Band Pulls)
Cat-Seal Shifts
Weighted PVC pass through
Handstand Shrugs (Back to Wall)
Bar Kip Swings (Compact)
Handstand Shrugs (Stomach to Wall)
Sit Up Drill (Boxes)
Wrist Side Raise
Wrist Side Raise
Weighted Victorian Raises
Weighted Planche Raise 1
Wrist Extension Control - Slow Bear Crawls
Wrist Extension Control and Strength - Tripod Weight Shifts
Wrist Extension Control and Strength - Tripods 2
Wrist Extension Mobility - Forearm Flexor and Pronator Soft Tissue Lacrosse Ball
Wrist Extension Mobility - Joint Glides
Wrist Extension Control and Strength - Freestanding Tripod To Headstand
Wrist Extension Control and Strength - Planche Rock To Wall Walk Up
Wrist Extension Control and Strength - Tripods 2
Wrist Extension Control and Strength - Wall Assisted Tripod To Headstand
Skin the Cat Stretch (Bar)
Reverse crossover lunge step (elevated)
Active Middle split hold
Pancake good morning
Active side split holds
DB external rotation
Floor facing angels (straight arms)
V-Sit Stretch w/ Wall
Side lying leg raises
Theraband hollow Y pull backs
KB rib/thoracic mobilization
Wrist Ups (scaled)
clamshell
Powell raise
Theraband single arm Y raises
Single arm raises in squat
Bottom squat hold
KB windmill
Plate windmill
Hip rotation in squat
90/90 Pigeon sequence
Wall facing hollow
Banded Elbow Extensions
Frog Stretch
Box pike stretch into front scale
PVC prone raises + hold
Prone theraband dislocates
Lat stretch
Pancake dislocates with band
Downward dog single leg raises
Overhead Shoulder Stretch w/ Plate
Wrist Ups (Plank)
Reach Backs:
Cat Cow Stretch
Bridge W/ Box
PVC Pass-Throughs (Neutral Grip)
Standing Straddle Stretch w/ Weight
Standing Pike Stretch w/ Weight
Straddle Stretch
Pike Stretch
Middle Split
Side Splits
Dip Band Stretch
Theraband Warm Up (Part 2)
Theraband Warm Up (Part 1)
Weighted Overhead Circles
Overhead Plate Shoulder Rocks
Scale Hold
Scale Raises
Seated Wall Angels
Hip Sequence
Floor Facing Angels
Theraband pass throughs
Overhead bench stretch + single arm raises
Upper back med ball PVC stretch
BODY TIGHTENERS
Wrists Ups & Downs
Wrists Rotations
Wrists Push ups Version 3
Wrists Push ups Version 2
Wrists Push ups Version 1
Warm up Achilles stretch & Weight in Hands
National Team Warm up Knee circles
Lay down sequence
Jumping jacks ++
Partner Shoulder Stretches 1&2
Partner Shoulder Stretches 3 & 4
Partner Shoulder Stretch 5
Bridge
Bear Crawl straight arm leg
Figure 4 Squat
HS SHLDR STRETCH
Hollow Shoulder Stretch
Shoulder Arch Stretch
Chad Vaughn Lifting Warm Up
TheraBand Shoulder WarmUp Sequence
Wrist Strength with World Championships Silver Medalist Jana Bieger
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