 Welcome back to the school of calisthenics, Jaco here and today's video we have got for you three exercises using the rings you aren't doing or probably not doing but should be. Three great exercises are going to change, me and Tim are going to take you through tutorials for those. The first one is going to involve a horizontal pushing position but your feet are going to be in the rings. The second one challenges our vertical pushing position, this is a great one, one that's probably one of our favorite vertical pushing exercises and utilizes those rings and then the last one is a rowing position and that's going to offset all of the pushing from the previous two exercises. Nothing else to say, let's get on and see these three tutorials. In this exercise we're looking at some planche lean push-ups but adding in an extra bit of a sting by having the feet inside the rings. That's going to challenge the body position but as well as your connection through to your midsection and the fact those rings are going to be able to move about a little bit. One of the nice things is when Tim puts his toes and rest his feet into the rings when he gets up into his push-up position, glutes are on, tummy's nice and tight, setting the rings up so he's at his top position, he's in a nice horizontal position to the relatives for and then you see that lean forward because they've got a little bit of variance in the rings of the position they can be. He can lean forward into it, he's having to work hard then his job is to work into those push-up positions, you will see that the hands are slightly turned out to give yourself a little bit more range at the wrist but when he's in that shape he's staying forward rather than pushing himself backwards because the rings will let you do that so you've got to actually work hard to fight against the fact that the rings will let you come back. Use them to let yourself lean forward and then stay strong in that lean as you drive up. To keep yourself in that shape as you're pushing up you're going to have to think about almost pushing yourself forward as well as up rather than let yourself rock back. It's a great one for building up some capacity pushing strength in that shape if anyone is working towards their planche but it's also just a great fun way to challenge your core integrated with your pushing strength for those push-ups. We've got a pike push-up variation here for you to have a little bit of a play with and challenge your strength and a couple of different variations but you're going to want to know exactly what it is you're trying to get out of the movement so that you're getting the strength demands that you want. Our initial one is going to be just a more vertical push for this pike push. Tim puts his feet up onto the box he tries to stack those hips as high as he can so he's sucking tummy and tight trying to pike as much as possible dropping straight down. Head is slightly in front of the rings but he's making sure that he maintains a very vertical pushing position so as he comes down he drives back up having to work hard through that midsection and going back to that same pike position as he drives up to the top. What that then makes sure that it stays as a vertical pushing position now we can as he dropped down into that position come forward more and drive back up in a slightly more angled position but just think about how far forward he's coming the angle that he's driving up at it becomes much more like an inclined chest press rather than a vertical sort of shoulder pressing motion so that is going to be more vertical rather than when you come forward and allow the back to sort of arch a little bit you're going to come back up on a slightly more angled position is going to be that more vertical pushing so a bit more chest rather than the vertical pushing of the shoulder so both are applicable if you want vertical pushing for like handstand pushup work and that sort of thing then make sure that you're staying vertical so Tim's going to show us on the rings you could do this on a set of parallel bars etc but the rings are a great setup for this so what he's trying to do is maintain his hips in line with his shoulders he positions the shoulders into the back of the socket and then he's driving those elbows back lifting himself up the whole time working hard through that midsection control to maintain a position where those hips are in line with the shoulders working through the position so the whole time he's having good control of the shoulder whilst being able to be strong enough to pull himself up and maintain that same sort of position where his trunk is horizontal or parallel to the floor as you're building up the strength these these are difficult it's not you just going to go from a body weight row with your feet on the floor straight into one of those so we can take the band and stick it around our back to make a nice little cradle for us to rock into rather than being around our bum it's around that lower back and that's just going to support you to help facilitate the pulling in that position just look at that shoulder positioned into the socket driving the elbow back keeping that shoulder back rather than that shoulder rounding forward and the elbow kicking out to the side the same good pulling mechanics that we talk about in all of our pulling whether we're doing horizontal pulling pull ups whatever it may be we're keeping the shoulder in a good position and we're pulling from a lovely shape with the elbow driving back close to the body and that is our tuck horizontal row there you go three exercises using the rings that i'm guessing you haven't tried it like that before give them a go let us know how you get on put that in the comments tangos on social media if you try any of those instagram is a great place for that school of calisthenics and if you want more strength and play style movements like these we've got a full range of tutorials and programs including conditioning work using some of these variations to keep your training fun there's 50 off at the moment for monthly memberships and you get the strength play and conditioning new program and workouts as part of that membership so check this out the details in the description or probably one of the things around here somewhere depending on how you put it so other than that nothing else say but food class dismissed