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PROGRAM GUIDE
INTRODUCTION
HOW TO USE
MUSCLE UP TUTORIAL
Requirements and how to reach strength level
Perfect form muscle up
Types of muscle up
Keeping muscle up tutorial
Regular muscle up
Improve your muscle up
Common mistakes
PREPARATION EXERCISES
Pike push ups
Kipping practice
Australian pull ups
Straight bar dips
Pull ups chest-height
Leg raises
Deep Dip isometric hold on rings
False grip hang
Dips/Weighted dips
Pull ups/Weighted pull ups
Dragon flag
MUSCLE UP EXERCISES
Explosive high pull ups
Band assisted Muscle ups
Muscle up negatives on rings
Bar Dips
False grip pull ups on rings
Leg raises
Jump Muscle ups
Australian false grip pull to dip position
Band assisted muscle up on rings
Muscle up negatives on rings
Weighted Chest-height pull up
CLEAN YOUR MUSCLE UP EXERCISES
Muscle up (cleaning form)
Band assisted Muscle up (no kipp)
Muscle up icecream makers
Ring deep dips
Weighted false grip pull ups on rings
Muscle up on rings (cleaning form)
Weighted Explosive pull ups
Paused muscle up on rings negative
Chest high L-hang pull ups
Weighed bar dips
Leg raises
PREPARATION PROGRAM
Workout A
Workout B
MUSCLE UP PROGRAM
Workout A
Workout B
CLEAN YOUR MUSCLE UP PROGRAM
Workout A
Workout B
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