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

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Ring Muscle Up Sample Week

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The Ultimate Kipping Pull Up Starter Kit

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PROGRAMS

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Online Programs

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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!

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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] Why Your Bar Pull-Ups Aren’t Translating to Muscle-Ups

If you’re struggling with your bar muscle-up, this strict drill might be the missing piece.

The Strict Band to Chest Bar Pull-Up forces you into the exact position you need at the transition point of a muscle-up. Here’s how to do it:

Setup:
- Attach a resistance band to the bar
- Grab the bar with your preferred grip
- Place feet in the band for assistance

Execution:
- Pull with maximum control until your chest touches the bar
- At the top position, check your forearms - they should be parallel to the ground 💪
- This forearm position is key - it’s the exact geometry you need for an efficient muscle-up transition
- Lower back down with control

Why this works:
This drill builds the specific pulling strength and positional awareness required for the bar muscle-up transition. By keeping your forearms parallel at chest height, you’re training your body to find and hold the leverage point where you can press over the bar. Most athletes rush through this position - this drill forces you to own it.

Progression tip:
Start with a thick band, then gradually reduce assistance as you build strength in this range.

Try this in your next session and let me know how it feels! 👇

[ad] Skill progress isn’t linear. Your training shouldn’t feel like punishment because of that.

You’re working on a new skill. The rhythm isn’t there yet. Your balance breaks at the same point every time. Progress feels slow, or invisible, or like it’s going backwards.

It’s easy to get tense about that. To turn every rep into a problem you have to solve right now.

But gymnastics skills are built over weeks and months, not in one session. A bad day doesn’t undo your progress. A missed rep doesn’t mean you’re not improving.

So when it’s not clicking: breathe, laugh at the failed attempt, reset, try again. The athletes who stick with this long enough to actually get the skill are usually the ones who didn’t make every session a fight.

Stay sharp. Stay patient. But don’t forget to enjoy the process too.

[ad] 3 drills to build your strict ring muscle-up

The strict ring muscle-up breaks down in three places: control at the bottom, confidence at the top, and the transition in between. Train all three separately.

1. Banded pull from low rings Set up a band between two J-hooks on a rig, sit into it, then pull yourself through the strict ring muscle-up. Rings stay free — no straps, no support. Band thickness and hook height let you scale the difficulty up or down.

2. Jumping muscle-up on high rings This isn’t about the pull. It’s about losing the fear of being up there. Spend time in the deep support position, then practice coming back down with control. The height is the obstacle here, not your strength.

3. Banded support from high rings Attach a band to each ring, step both feet in. Same principle as drill 1 — band thickness controls difficulty — but now you’re working the top end of the movement on high rings.
Stack these three and the strict ring muscle-up stops being a mystery.

Want the full 12-week path? The Strict Ring Muscle-Up Program takes you there step by step. Link in bio.

[ad] Struggling with Handstand Push-Ups? Try this Barbell Support Drill 🔥

Set a barbell at neck height, secure it well, then: ✅ Kick into a handstand ✅ Use your legs on the barbell for assistance ✅ Make it harder by using only one leg for support

Perfect for building strength and confidence upside down - without needing a wall!

👇 Have you tried this before? Comment „YES“ if you’ve used the barbell drill - or „NEED TO TRY“ if you’re adding it to your next session!

[ad] Build Your Kipping Bar Muscle-Up: 3 Drills

Band Setup Set up a band on a low bar. This gives you control over the swing without the height intimidation factor.

Here are 3 drills to build the pattern:

Drill 1: Swing + Lat Activation
Swing like you’re on a playground swing. Focus on driving through your lats at the top of the swing — this is what creates the power for the kip, not your arms.

Drill 2: Swing + Half Toes-to-Bar + Hip-to-Bar
Add a half toes-to-bar at the bottom of your swing, then drive your hips to the bar and rotate around it. This teaches the exact transition you need for the real movement.

Drill 3: Knees-to-Bar Variation
Same pattern, but with knees-to-bar instead. A great regression if the toes-to-bar version feels too advanced.

[ad] THE MISSING PIECE & FREE GIFT

Many athletes do not feel comfortable catching the Kipping Ring Muscle Ups in the deep dip position. The deep dip position in Kipping RMU feels different than in strict RMU. There is a greater load due to the momentum.

You can increase this load piece by piece with more additional exercises, but in the end you have to make the move at some point and put all the pieces together to form the Kipping RMU.

However, you can still add one drill. To do this, place one foot on a box and jump off with it. The movement is very close to the real Kipping RMU.

I put together three secrets on how to get your first Kipping Ring Muscle-Up in a FREE gift:

Link in bio

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