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Ring Position Conditioning Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: Take 5 mins to accumulate 30 secs static hang at each position: False grip hang with turn-out in hollow, False grip hang at bottom of rep in hollow with no turn-out, False grip hang at midpoint of lower in hollow, False grip hang at top in hollow.
  • Session 2: Take 5 mins to accumulate 30 secs static hold at each position: dip support hold with turn-out in hollow, dip support at midpoint of lower in hollow, dip support hold at bottom in hollow.
  • Session 3: Three sets of three reps of the following (each set unbroken): 5 second false grip hang with turn-out in hollow, strict pull-up (chest to rings), 5 second hold at top, 5 second lower.
  • Session 4: Three sets of three reps of the following (each set unbroken): 5 second dip support hold with turn-out in hollow, 5 second lower, 5 second dip support hold at bottom in hollow, strict ring dip.
Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.