2 Hour Clinic Format:

• Quick warm up and shoulder prep 
• Establishing the basics of an effective gymnastics kip both on the bar and rings 
• How to break down the butterfly pull up 
• Understanding the transition of a muscle up 
• What good form and technique looks like in a MU 
• Introducing drills that will lead to a MU 
• Talk about the strict MU and how to develop one 
• How to swing on the rings 
• Strength accessory work specific to the ring MU 
• How to spot a MU 
• Talk about goal setting, the importance of consistency and getting your head right to achieve a safe and consistent ring MU

Additional movements may include:

• Handstand walking
• HSPU (strict, deficit, free standing)
• Bar muscle up
• Glide kip
• Toes to bar