Gymnastics Online Programs | HiQu Gymnastics

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Hi, I'm Heiko.

I coach rookies, experienced athletes and coaches of functional gymnastics movements to learn, improve and sustain their gymnastics skills with step-by-step accessory training programs.

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Your Handstand Starter Guide

GIVE IT TO ME!

Ring Muscle Up Sample Week

GIVE ME ACCESS!

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The Ultimate Kipping Pull Up Starter Kit

YES, I NEED THAT!

PROGRAMS

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Online Programs

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LATEST RELEASE

HANDSTAND WALK

Transform yourself into a skilled handstand walker with the 8-week program, featuring video demonstrations, safety strategies, exercises for one arm strength, and mobility drills for shoulders and wrists, leading to improved athletic performance.

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Melanie Hildebrandt Portrait Testimonial

Melanie Hildebrandt
Bergisch Gladbach

The Ring Muscle Workshop was a great experience and brought me much closer to a first Muscle Up. The atmosphere and the training, helping and practicing together was really good. There were also some who have already done their first Muscle Up in the workshop. That was a great motivation. Now I only have to practice hard and then I am convinced that I will soon be able to do it.

Marcus Hülsken

Düsseldorf

A training with Heiko is not for the simple “Push till you die” ones. With expertise, passion and motivation he creates an environment that brings you to your limit without frustration. It is amazing how your performance can be increased by some small correction of posture. Doesn’t matter if you just want to grab your feet with stretched legs or you want to walk on your hands through the shopping mall.

Heiko is the man to get you there.

Anastassiya
Bonn

High Quality is the best definition for Heiko’s coaching! He is one of the people about whom you can say for sure that the commitment he invests before the classes is at least as high as the one he provides during the classes. Always extremely well prepared and eager to find efficient and creative scaling and exercising options. Often so creative that you cannot hold back the laughter (which increases the fun-factor 😃) - but don’t worry, high quality for the best results is still guaranteed!

TESTIMONIALS

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WORKSHOPS

COACH

MEET THE COACH

Heiko Reintgen

Heiko is a former gymnast and holds a black belt in Kung Fu To'A. In the last years Heiko specialized in mastering the gymnastic elements of functional fitness. Especially breaking down complex movements into simple steps is dear to his heart.

INSTAGRAM

[ad] Today’s the day – Men’s Health Functional Gymnastics is officially out! 🎉
 I stopped by @thalia_bonn to see if I could already spot it on the shelf… 👀 (Spoiler: Yes – and it feels pretty special!)

In Men’s Health Functional Gymnastics, you’ll learn how to systematically build gymnastic strength and control – from solid foundations to advanced skills. 
📘 For everyone who wants to train stronger, move better, and build real body control.

Available wherever books are sold – or directly via @pietsch_adventure. 
Huge thanks to everyone who made this possible! 🙏

[Ad] LOW RING MUSCLE UP TRANSITION

Do not always practice the entire ring muscle up.

Especially if you are struggling and practicing on your first RMU.
There are countless drills you can do for this. Here you can see one.

Use the low rings.
Press your heels into the floor while extending your hips.
At the same time pull the rings back. Pulling the rings backwards feels strange.

Pulling the rings back makes your shoulders rise higher, so your path over the rings is shorter 🤓

Tag a friend to try this out.

[AD] From Kick-Up to Control 🖐️🤸‍♂️

This Handstand Kick-Up + Walk-to-Wall drill bridges the gap between your kick-up and your first real steps in a handstand — with the wall as your safety net.

👉 How it works: 1️⃣ Place your hands shoulder-width apart, fingers spread, shoulders active, and eyes between your fingers. 2️⃣ Kick up with one leg while lightly jumping with the other — finding control as you reach the handstand position. 3️⃣ Let your feet gently pass the balance line (into a small overbalance) and take your first hand step forward. 4️⃣ Keep walking your hands toward the wall until your heels touch — landing in a solid back-to-wall handstand.

💡 Pro Tip: Start close enough to reach the wall with a single step. As your control improves, increase the distance little by little — that’s how you build confidence for the free handstand walk.

Ready to master your Handstand Walk? 💥 Check out the full Handstand Walk Program — link in bio!

[AD] Struggling to Get Your Hips Close Enough for the Bar Muscle-Up?

Here’s What You’re Missing 💪
The kipping swing is the foundation of an efficient bar muscle-up—but most athletes get the mechanics wrong. It’s not just about swinging back and forth. It’s about creating power and momentum through proper body positioning.

Here’s how the kip actually works:
Start in a hollow position (either jump into it or step off a box—hips forward, chest back, creating a “C” shape with your body). From there, swing back into an arch position (chest forward, hips pushed back, shoulders slightly behind the bar). Then snap aggressively and explosively back into hollow. This explosive hollow snap is where the magic happens—it generates the upward momentum you need.

The goal isn’t necessarily hip-to-bar contact, but rather getting your hips high and close enough to the bar so you can use that momentum to pull yourself up and over. The closer your center of mass gets to the bar during that explosive hollow snap, the easier the transition becomes.
Why this drill matters:
Without a powerful, well-timed kip, you’re fighting gravity with pure upper body strength—which is exhausting and inefficient. Mastering the hollow-to-arch-to-hollow transition gives you the momentum to make the movement flow.

Progression tip:
Practice aggressive kipping swings focusing on that explosive second hollow position. Feel your hips drive UP toward the bar, not just forward. Once you can generate serious height and power, the transition becomes much more accessible.

What’s your biggest kipping challenge? Drop it in the comments 👇

[AD] Want a real Toes-to-Bar? Stop swinging and start building strict range of motion.

Most people rush into kipping before they can even control their legs in the air. But here’s the truth: if you can’t bring your toes close to the bar with control, you’re missing the foundation that makes toes-to-bar actually work.

This drill is simple: hang from the bar, engage your core, and lift your feet as high as you can towards the bar with zero momentum. Even if you only get halfway up right now, that’s your starting point. Hold that top position for a second, then lower with control.

Why does this matter? Because strict range of motion builds the lat strength, core compression, and hip flexor endurance you actually need for smooth, efficient toes-to-bar. Every rep teaches your body to own that position. And here’s where it gets good: progressive overload. Each session, try to bring your toes one inch higher. Maybe this week you hit knee height. Next week, hip level. Small improvements add up to major breakthroughs.

The kip will come easier once you’ve earned the strength to control the movement. Build the base first, and everything else follows.

How high can you get your feet right now? Drop a comment 💬

[ad] Struggling with shoulder mobility? 🤔

Try these 3 drills to open up your shoulders and improve overhead positions! 💪✨

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