Advanced Rings 4 (Dante Rivera)

Science Behind the Plan:

"Ring training develops extraordinary stabilization strength and body control," explains Dante. This specialized plan focuses on developing the strength and stability necessary for advanced ring elements. The program implements progressive instability to continuously challenge the stabilizing muscles while building specific strength for ring skills.

6-Week Program:

Week 1-2: Ring Foundation

Day 1: ehtifm (chest, shoulders, triceps, biceps, forearms, arms) - Upper body focus
8 reps × 3 sets per exercise on rings with controlled tempo
Day 2: kapg! (back, abs, traps, legs, overall) - Support strength
8 reps × 3 sets per exercise on rings with controlled tempo
Day 3: aqnuz! (abs, quads, hamstrings, glutes, obliques, overall) - Core control
10 reps × 3 sets per exercise on stable surface
Total volume per week: =528 reps

Week 3-4: Ring Development

Day 1: ehtifm (chest, shoulders, triceps, biceps, forearms, arms) - Upper body focus
6 reps × 4 sets per exercise on rings with 2-second pauses at challenging positions
Day 2: kapg! (back, abs, traps, legs, overall) - Support strength
6 reps × 4 sets per exercise on rings with 2-second pauses at challenging positions
Day 3: aqnuz! (abs, quads, hamstrings, glutes, obliques, overall) - Core control
8 reps × 4 sets per exercise with increased difficulty
Total volume per week: =576 reps

Week 5-6: Ring Mastery

Day 1: ehtifm! (chest, shoulders, triceps, biceps, forearms, arms, overall) - Upper body focus
4 reps × 6 sets per exercise on rings with advanced variations
Day 2: kapg!j (back, abs, traps, legs, overall, hips) - Support strength
4 reps × 6 sets per exercise on rings with advanced variations
Day 3: aqnuz! (abs, quads, hamstrings, glutes, obliques, overall) - Core control
6 reps × 5 sets per exercise with advanced progressions
Total volume per week: =606 reps

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