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Skill Practice: Ring Support Hold & Dips

Day 9 skill session focused on ring support holds and controlled ring dips to build joint integrity and body awareness. Beginner-friendly progressions with quality movement over volume. Includes joint prep warm-up and gentle cool-down.

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Workout Breakdown

Warm-Up

1

Arm Circle

1 set × 10 reps

1

Elbow Circle

1 set × 10 reps

1

Wrist Flexibility Stretch

1 set × 8 reps

1

Wrist Forward and Back Bends

1 set × 10 reps

1

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Skill Practice

Support Progression

Progressive exercise

Dip Progression

Progressive exercise

Pullup Progression

Progressive exercise

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Child's Pose Lat Stretch

1 set × 30s

1

Chest Wall Stretch

1 set × 30s

Skill Practice: Ring Support Hold & Dips - Bodyweight Fitness | Bodyweight Fitness