Muscle Up Drills – Austin Malleolo

  • False grip ring row to the chest twice, then on third pull, transition to dip bottom and push up – 3 set of 10
  • Hollow body (like a relaxed L sit) false grip chest to ring pullup to the chest- try to accumulate 10 (like 1 emom to 10, 2 emeom to 10)
  • Like a typewriter pushup – ring pushup position at top, lower, from lower – slowly press one arm out to like an archer or half fly position, hold one one thousand, slow back in, other arm out slow, one one thousand, back in, and back push up –