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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!
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.
![[ad] This drill helps you connect the muscle-up using momentum instead of force.
By standing in the ring strap, you can safely drop from support into the hang.
The falling motion creates natural swing and timing for the kipping muscle-up.
Starting on a low bar makes the setup easier and reduces fear.
You learn how to stay tight, use the drop, and turn it into an efficient pull and transition.
Less hesitation. Better flow. More confidence for linking reps.
Want the full progression and smart drills like this?
👉 Kipping Bar Muscle-Up Program. Link in bio.](https://scontent-sea1-1.cdninstagram.com/v/t51.71878-15/615272035_1532088118053895_4077538501514842413_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=104&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=-WkwAD0ah9gQ7kNvwHo-phG&_nc_oc=Adk82ZwUmEjJtoBct4SNygqUizqDQe_Qfy3n0WGBQ7PPPUWOx8KBb2fpABasMUY3onU&_nc_zt=23&_nc_ht=scontent-sea1-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=EZ6mGdBrBas-tJGFLks-Rg&oh=00_Afry2junaAiF_WLsytinGMtfbEFfSsf4QPFRtEdMQM325Q&oe=696E9CE7)
![[ad] Straddle & Pike Compression Flow
Two drills. Same goal. Better compression.
Slide 1, Straddle.
Lean forward as far as possible to access your end range.
Come slightly back, place your hands in front, lift the legs.
Stretch first, then actively compress.
Slide 2, Pike.
Same idea, legs together.
Fold forward to your limit, reset the hands, lift the feet.
Why this works.
You train length and strength in the same positions.
That transfer is key for Press-to-Handstand, Toes-to-Bar, and controlled gymnastics strength.
Mini workout idea
Alternate for 3 to 4 rounds:
• Straddle compression lifts, 20 to 30 seconds
• Pike compression lifts, 20 to 30 seconds
Rest 30 to 45 seconds between rounds.
Slow reps. Clean positions. Stay active.](https://scontent-sea5-1.cdninstagram.com/v/t51.82787-15/613646606_18550623118018332_7947621030939945720_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=105&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=gC6ogWdsun4Q7kNvwF9FEX6&_nc_oc=AdkdhNw__6zw5IvLb6pt1z1SiIZfbjYVAM6r9bFXQ9xxZUT22qF-E7R6mNCVClYAhEk&_nc_zt=23&_nc_ht=scontent-sea5-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=EZ6mGdBrBas-tJGFLks-Rg&oh=00_AfopRpmIEaxsd-Z78WaEHgLzVOFWwh_HhN98CFGrw6QmbQ&oe=696EC263)
![[ad] Kipping Single Leg Toes-to-Bar with Box
This drill helps you learn the full Toes-to-Bar mechanics with less overload.
Place one foot on a box under the bar. The free leg performs the Toes-to-Bar.
The box gives you just enough support to focus on what really matters.
Press actively down on the bar.
Bring the shoulders behind the bar.
Learn how far you need to push back to make contact with the bar.
The single-leg support lets you feel the correct timing and positions without losing control.
This is exactly why this drill works so well for building consistency and confidence.
📘 The full progression for Kipping Toes-to-Bar is explained step by step in my book Functional Gymnastics Fundamentals.
Available on Amazon.](https://scontent-sea5-1.cdninstagram.com/v/t51.71878-15/611324641_1473589788106814_4249697052000526120_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=111&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=w7eeNRVb-Q0Q7kNvwGYLfAQ&_nc_oc=AdnY68INgrs0OsiZHsjRJ4EGtA32x1YeAhGZLBVYQddEsFqdpGBwCybOmVqoJjNe1lM&_nc_zt=23&_nc_ht=scontent-sea5-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=EZ6mGdBrBas-tJGFLks-Rg&oh=00_AfoYlZjFzlJ3UNOvJPhXwDDQlgOdv_R8qcDJ45MeOfRbJQ&oe=696EB551)
![[AD] Stop cutting your leg raises short
This drill adds feedback and range to your leg raises. Place a foam roller over a low bar, fix the bar in the rack, then hang from the pull-up bar. The bar with the roller sits against your lower back.
As you raise the legs, do not stop at 90°. Actively move past it and pull the knees toward the chest. The contact at the lower back forces you to control posterior tilt and full trunk flexion instead of just swinging the legs.
This is a strong core drill for athletes who want more than just hip flexion. It teaches real compression and control, exactly where most leg raises break down.](https://scontent-sea5-1.cdninstagram.com/v/t51.71878-15/610881335_910638014633849_1878287144878980448_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=109&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=ByEC0mefExgQ7kNvwEct9YJ&_nc_oc=AdnQD1q9HydU8i7SXHVKTb1917SUhUwRNJPmPNJx8AbWuzxn8Ch1-ooSemlgN-cEf1E&_nc_zt=23&_nc_ht=scontent-sea5-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=EZ6mGdBrBas-tJGFLks-Rg&oh=00_AfrWnN-IT2btoTA838FLbx5VPJ3We15Ft9lK3PcoeZX1fw&oe=696EA62B)
![[AD] Compression makes skills possible
These three banded drills target compression, a key quality for skills like toes to bar and the press to handstand. The goal is simple: bring upper and lower body closer together with control.
Drill 1: Attach the band to the rack and work in a pike position. Actively press the band forward and try to move it past your feet. This teaches active hip flexion and core engagement.
Drill 2: Move into a straddle or pancake position. Press the band forward while folding at the hips and reaching your torso further ahead. This challenges compression in a wider stance and improves active range.
Drill 3: Attach the band higher on the rack or pull-up bar. Stand on a box, keep the legs long, fold at the hips and press the band downward as far as possible. This connects compression with a more vertical setup.
All three drills help you build active control, not just passive flexibility, so your compression actually transfers to skills.](https://scontent-sea5-1.cdninstagram.com/v/t51.71878-15/610041468_865742863039332_136055389659104033_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=102&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=XjUGXDtJLDoQ7kNvwGKx9L8&_nc_oc=AdmENV5ocSYEcla4QxoUefBXyLOSBnikztYdI6l1r3cpyj_O31z4KRARaI6uQH11bqc&_nc_zt=23&_nc_ht=scontent-sea5-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=EZ6mGdBrBas-tJGFLks-Rg&oh=00_Afp6wo9hz53OatfKvP8Ns1P8YGFk4zqsouTrEEL1PPj1dQ&oe=696EBD97)
![[AD] Struggling with Kipping Bar Muscle-Ups? This Glide Kip Drill Will Change Everything 💪
This assisted glide kip variation is a game-changer for building the transition strength and timing you need for clean kipping bar muscle-ups.
The Setup:
Set up a low bar. Loop a resistance band around your lower back, drape it over the bar, and step both feet into the band to create constant upward assistance. Start standing behind the bar.
The Movement:
Begin in a pike position—arms extended, hips pushed back. Swing forward into a hollow body position, then drive into an aggressive toes-to-bar. As your feet come down, glide along the bar from your feet all the way to your hips, using that momentum to pull yourself through the transition and finish on top of the bar. The band supports you through the entire glide and turnover.
Why This Works:
The band removes just enough bodyweight to let you practice the full movement pattern without the strength barrier. You’ll build the specific timing, shoulder positioning, and core tension that make bar muscle-ups feel smooth instead of forced. Think of it as grooving the motor pattern before loading it fully.
Have you tried banded glide kip drills before? Drop your experience in the comments 👇](https://scontent-sea5-1.cdninstagram.com/v/t51.71878-15/608202830_4281756505426489_6705814319833543030_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=109&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=V6L6YOWY6-YQ7kNvwECWLby&_nc_oc=AdnH9bDvbKf9D_llFNyO1it5-aqTFiE7w2huCaXQUE7M09Kq4xwiT-Bflzt7nbhHiaI&_nc_zt=23&_nc_ht=scontent-sea5-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=EZ6mGdBrBas-tJGFLks-Rg&oh=00_Afp3gO-puSSrXCExE6YnjYjIs9I5HJ1Tw5ezLhzrF8CH-A&oe=696EBF23)