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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] How do you lock the rope?
Your foot lock decides how hard a rope climb feels.
J-Hook for speed, S-Wrap for stability, Z-Lock for efficiency.
Legs should do the work, not just your arms.
Which one do you use most? 👇](https://scontent-lhr8-1.cdninstagram.com/v/t51.71878-15/625967542_1023946780132498_2986245265943251951_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=108&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=fN347M_J2sUQ7kNvwFi3Qo0&_nc_oc=AdkQ5aIyxLbo6NXCm9R5eo1MzibqY38Rp7GmglgKcvsuTwtHlWfH0u-Yls4AUvUuFzM&_nc_zt=23&_nc_ht=scontent-lhr8-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=FsZgf8mnapSwXOEhKUI1nw&oh=00_AftcAodGFkiSWAn0t6yut79lDdIl6ENH4iu0esDq1bXd-g&oe=69897F68)
![[ad] I really like the version where you put the band around the j-hooks.
Not only does this allow you to use different band thicknesses, but you can also fine-tune the support with the height of the j-hooks.
🏷 Tag a friend who needs this.](https://scontent-lhr8-2.cdninstagram.com/v/t51.71878-15/622939408_893542446652799_837326545931208471_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=103&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=bImZ4xdZP-cQ7kNvwEGclvN&_nc_oc=AdniBpPyDPbEIYs8lmVOnFqu8hYQfO5FQ5Sgu3dj03PWWtR1iNOBSPyY7-tkTOAfFec&_nc_zt=23&_nc_ht=scontent-lhr8-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=FsZgf8mnapSwXOEhKUI1nw&oh=00_AfudmNSGaA4hEWrPmAqJ5jzvrQY7iTrvSZgInoHTKn-Itg&oe=698983A2)
![[ad] Steps to the Pistol
The video shows drills for the Pistol Squat
❇️ Save it and send it to a friend who might need it.](https://scontent-lhr8-2.cdninstagram.com/v/t51.82787-15/623017834_18553274530018332_4287616882537501335_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=vUjzSUQmO9QQ7kNvwGqiLiH&_nc_oc=AdmHi7R-Sd4A89fuJHWHjhXPQrIflVr2OEeYG4g_DRQ7TmWUCSmejyVHGVitxpmTSqk&_nc_zt=23&_nc_ht=scontent-lhr8-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=FsZgf8mnapSwXOEhKUI1nw&oh=00_Afu1n7BwWcvl1aQcQ7ZA1Wihg1KS8DtVno5U339dJKwuJA&oe=6989677B)
![[ad] Getting down the rope is a skill too.
Most people focus only on the climb, but a clean, controlled descent saves your grip, your skin, and your energy for the next rep.
Option 1
From the top, drop into a squat, reach your hands as low as possible, then release your feet.
If the height feels safe, step or jump down.
If not, re-grip the rope and repeat the same sequence in stages.
Option 2
From the top, shift your body slightly away from the rope so only hands and feet stay in contact.
Loosen your feet and let the rope slide through them while your hands walk down piece by piece.
Your feet act as the brake the whole way.
Both options teach control, not panic.
Which one do you usually use to get down the rope?](https://scontent-lhr6-2.cdninstagram.com/v/t51.71878-15/619688719_1952322969031598_3187169988040794678_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=104&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=yjP3UASbx90Q7kNvwEDSr1v&_nc_oc=AdkFs-_KZlpT0933TTQLf7iexNto8MkJqktSBmbCArQAyFH90C_baDI6C5Bfp0069F0&_nc_zt=23&_nc_ht=scontent-lhr6-2.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=FsZgf8mnapSwXOEhKUI1nw&oh=00_AfveFveW2ZObs5PqKV52O32V2y_UGEk_bTMqQXki0QgJRg&oe=698970A5)