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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] Control the hardest part of the Strict Ring Muscle-Up
The transition is where most reps fail. This drill helps you own it.
Stand on your tip toes on a box and use just as much leg support as you need.
From there, work slowly through the transition, keeping the rings close and moving with control.
The goal is not to rush through it, but to feel the path from pull to dip.
Less support over time means more strength where it actually matters.
Use your legs as much as needed, but as little as possible.
How much support do you need right now?](https://scontent-den2-1.cdninstagram.com/v/t51.82787-15/660140872_18574262203018332_4183697833840388204_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=100&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=BGTaPRrFfcgQ7kNvwEkRnXo&_nc_oc=Adpm3M7kXVplc4xbvsxliE5dwhyag5aKpcQlgKJbv_kqC4iuuYIzs5jTpvqP12E-sMc&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=diIZFERXQc_xw8eDOGiG5w&_nc_tpa=Q5bMBQG9KtJgweBYz8J8cXRTEdXQ2JBESgilL2u8LpUzK3iAmY12AiQeFqOfSdhX1HBTJQFgBi1GiDsr&oh=00_Af0gbwVgx9HGR2wJe3DYfnuF1OGVhs4NVbLq5BmnWFxCsw&oe=69DD3F46)
![[AD] Build your Ring Dip step by step
The ring dip is not just about pushing, it is about control and stability on unstable rings.
These progressions help you scale the movement properly.
Start with support and control, then build strength through a clean range of motion, and progress toward full dips.
Focus on:
• staying tight through the core
• keeping the rings close
• controlling both the descent and the press
Rushing this will cost you stability.
Own each step, and the full ring dip will feel solid and strong.
Where are you currently in your ring dip journey?](https://scontent-den2-1.cdninstagram.com/v/t51.82787-15/657550449_18573424141018332_8663749132238881222_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=108&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=EG32E3lrVpoQ7kNvwHVeTCN&_nc_oc=AdoB_C5qGqb7rhMAKVg1OzMjcMstXFAcl8mRTd8sZ2FS_kwnLYxzG4xgygQcmxPxpCM&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=diIZFERXQc_xw8eDOGiG5w&_nc_tpa=Q5bMBQGXQpF5SAHSkdX1aB0q5IbT_fS-VYkScpLcg6Bd4wbBCV1hs5i8XhJufeXp7PUW0iKwJpANNbEC&oh=00_Af0nTiYdtKlyBHRBXN1-XD7gbxrYvyAGMkoyPxWu1TKAYQ&oe=69DD4A37)
![[AD] Handstand walking is not just balance, it is control in motion.
These drills help you build the foundation step by step.
You learn how to shift weight, stay stacked, and move your hands without losing control.
Take your time with each variation.
The better your positions, the easier it becomes to move forward with confidence.
If you want the full progression from first steps to consistent handstand walks, you’ll find it in my book Functional Gymnastics Fundamentals.
Available on Amazon.](https://scontent-den2-1.cdninstagram.com/v/t51.82787-15/656218395_18572811160018332_9098396375691079117_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=ohgp6ne-Dq4Q7kNvwEhDOiw&_nc_oc=AdoWmbyE3cqjECmLcOgYWP8r3cJbilaarXHGXlFehjXlc_zeCG7s8yZ5U0atbY5cJ0U&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=diIZFERXQc_xw8eDOGiG5w&_nc_tpa=Q5bMBQHaEStmjeLQ_dlzWnon4HTVJCLosh4wsNw78Fe6uMydE7z7xXjyxVrqbALL_-Vx05jwjQSzjxW7&oh=00_Af3oUMEi__ZkqqZfzT_mfxKwx-RdkmWs4suZGEBtC1moQg&oe=69DD2618)
![[AD] Build your Strict Ring Muscle-Up with control
The strict ring muscle-up is not just one movement, it is a combination of strong positions.
This ring complex targets the key elements:
• Ring Support for stability and lockout strength
• Ring Dip Support to own the top position
• Chest-to-Ring Hold for pulling strength in the right range
• False Grip Hang to make the transition possible
Instead of rushing reps, spend time owning each position.
The stronger and more controlled these are, the smoother your strict ring muscle-up will feel.
Which position challenges you the most right now?](https://scontent-den2-1.cdninstagram.com/v/t51.82787-15/656002523_18572227636018332_9044270293455660855_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=103&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=T3u2WBu4o1YQ7kNvwF78Trb&_nc_oc=Adr0uNDghp1t2UQz35L2_mOfPK66rlPJLCX3R52O4_0wf-zi4lpa3PXQ1ShpKpxB55I&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=diIZFERXQc_xw8eDOGiG5w&_nc_tpa=Q5bMBQGvwWNX9uw8xeRv0FYtL5diFNlGJoFpVlToSvhzlD-4m3dsN8XOWZB9x7YRBi6wGp4MQ4BAH1GF&oh=00_Af2noFRLnL9f26iaout9Ql6yt3iqHnlGW5N6KFzdG1QFQA&oe=69DD29C5)
![[AD] The kipping handstand push-up is all about timing, not just strength.
These drills help you understand how to use the legs, transfer power through the hips, and press at the right moment.
Instead of fighting each rep, you start to move more efficiently and with better control.
Focus on clean positions, smooth rhythm, and staying tight through the whole movement.
Build the pattern first, then add speed.](https://scontent-den2-1.cdninstagram.com/v/t51.82787-15/653872976_18571101580018332_2702862465320515939_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=100&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=3k_47qKFUmgQ7kNvwEE8g-W&_nc_oc=AdoC99X7nbJmmpiQ5aLnTr8ruYATtI6EYWpEN4HCP8jM55iATsAroY4zyzpqfN-KKo8&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=diIZFERXQc_xw8eDOGiG5w&_nc_tpa=Q5bMBQHNSOn3U5R6EGhLLbaM-Tf33VmyoX5-fQDXQ7io8OJBRQHLJFESagC0E35vfKmA3FsH81w2s-o2&oh=00_Af1fXrPWqKR1XJ_bJ18XV2Wa_CLDlzLIegZsqF4IZbYx7Q&oe=69DD2DB4)
![[AD] Handstand Disk Taps
Start in a wall-supported handstand with your heels on the wall.�
From there, shift your weight onto one arm and tap the other hand onto a weight plate, then return.
This drill challenges your ability to transfer weight, stay tight, and control balance on one arm.�
It exposes weaknesses fast and teaches you how to stay stacked while moving.
Keep the body tight, move slow, and stay in control.](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/655140505_1868177063847938_547586585417592018_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=103&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=bAyYbaBE0IkQ7kNvwEE6_pO&_nc_oc=AdpODvAwfZWzNnykQRqvtgxws0Vdx1YgCLOxu2D3hUY5rODtfzFyJFsJ8Ze8vfUqVV0&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=diIZFERXQc_xw8eDOGiG5w&_nc_tpa=Q5bMBQFNy1Akpi667zYhS7zP8oMzUkzPRXt79MZmVbQ7sTIbYMrPygOUe3I6dOWBL9OWSG1WaP72HFI2&oh=00_Af0-kOOF6bJj5je52LAUpQgaA0B2X9Sf3EGfGnU55WUgZw&oe=69DD2900)