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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] Do you struggle with the TTB rhythm?
Then try the Alternating Single Leg Toes to Bar.
You can also use a box to learn how to bring your upper body behind the bar.
🏷 Tag a friend to try this out.](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/651910836_953228630724329_180346048460032664_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=103&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=zeGLrLPDHCkQ7kNvwHM1rUQ&_nc_oc=Adl_KiqB63DJquaS6UCenYuFsXKDqbg2KWgJJ0jWrNpHLiH4wN3fH5r8nn4EG2VsYbs&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=CYxJ_rejpHfk52-UBx8x3Q&_nc_tpa=Q5bMBQG7cSSqj-O5ofULC7QPrJYj5II9jeytjHCuFLJFxSkD7G9Th0_0AoZCLzH3qgcJ1tILjKS4mQJH&oh=00_Afxavsg-EfLqKgHsojoCq6sFA7wlFRT1TKqXme308XFEsw&oe=69BFEF0B)
![[AD] Handstand Single Leg Tuck Slides
Face the wall in a handstand.�
Keep one leg stacked in the handstand line while the other leg stays on the wall.
From there, slide the wall leg from a straight position into a tuck, then extend it back again.
This drill teaches you to separate balance from leg movement.�
One leg stabilizes the line while the other moves, forcing you to stay active through the shoulders and core.
A great way to build control, awareness, and balance for stronger handstands and smoother shapes.](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/650140284_1252842260373562_9098070530649554297_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=106&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=0z-UnNwUpvcQ7kNvwFWoeB5&_nc_oc=AdkYJRhEIeAbZd-N-QZTfDSw9PkxUgFN5qWzK6-Ti5dlFJPq8cWPoEgl__KNwEZelN4&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=CYxJ_rejpHfk52-UBx8x3Q&_nc_tpa=Q5bMBQFtZSzyvvt3ssC3NEna7usBCRjnl8t-5wjwsyAjJhN7TBVbviCxx-PSBKPRZoU641tkQxGHGQsZ&oh=00_AfwTGvkPBxEz72TELbIgQIFScqC2XK4J5ZDjJbwbmobzTQ&oe=69C00A7D)
![[ad] How to climb smarter, not just harder 💥 Mastering foot-locks:
1️⃣J-Hook: guide the rope outside your leg, tuck one foot underneath and clamp with the other — fast, but demands grip.
2️⃣ S-Wrap: wrap the rope fully around your calf, stand on it with your other foot — super stable but slower.
3️⃣ Z-Lock (or Z-Wrap): pinch the rope only between both feet, no wrapping around — clean, efficient, and lets you drive with your legs.
Legs do the work, not just your arms. Save energy, climb smarter.](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/649230198_1442114120912930_7496562727545619726_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=110&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=BREEljHIv-0Q7kNvwFs2SQT&_nc_oc=AdmV4_cEKBD6TBPdfE8CZ3NjU49u1E2sXzvWmw5Nq-omSoGqdOahvqZV4NPe3b9-dtA&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=CYxJ_rejpHfk52-UBx8x3Q&_nc_tpa=Q5bMBQFxWkOQn7PEn5ZXcvyZWKXOMXKDNntaFOnk9Y4B-15YVTtqjrMx1HQlAYIvkSarys7A4kOd1Nxk&oh=00_Afyc944Lp9coyWwveu7BIR8DXxqke9LbGIUC38oURZVh8A&oe=69BFFD49)
![[AD] Struggling with the kipping ring muscle-up? Start on the floor.
Floor drills let you slow the movement down and understand the timing between hips, pull, and turnover without fighting the full bodyweight on the rings.
You can focus on:�• driving the hips�• keeping the rings close�• transitioning smoothly into the dip
Once the pattern feels natural, it becomes much easier to transfer it to the rings.
Practice the movement. Then bring it back up to the rings.
If you want a step-by-step system to build stronger gymnastics skills, check the program.�Free sample day, link in bio.](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/642613721_1652133719468813_3583640459524420010_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=109&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=OdspNW5geUEQ7kNvwGfIXuN&_nc_oc=Adlf6bR3GVUt1mYK0h6MHjyn-uTYwqcc33tnbGi8FraCaVloYdI-LUO2WmUzt9wqz9E&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=CYxJ_rejpHfk52-UBx8x3Q&_nc_tpa=Q5bMBQG2IquRoYKJx_RjxJwYCClghm_qzIpPIdJtIdKqFic2nfFwToCEgYu34tySnTfE8KDDETWxXbE_&oh=00_AfznFaRhJxR-9hfekx_QcXzEA3m22ygWgkm5nO-Vz9Xn0g&oe=69C016FC)
![[AD] If your kipping ring muscle-up feels inconsistent, lower the rings.
Low rings are perfect to learn the movement pattern without fighting height or fear.
You can slow everything down, understand the swing, control the transition, and feel where the legs and hips need to work.
Once the pattern is clear, gradually add speed.
Same movement. More rhythm. More flow.
Master it low first. Then take it high.](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/642553534_895899983435202_7040423438083327496_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=DhhX3yZlkVUQ7kNvwH61nK_&_nc_oc=AdnHclvEkJ1l4Vg27o5Kepfy0A_l6ad1hQbOs1QVR43lCZW9ssKJPfK1wOHAgcpCTU4&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=CYxJ_rejpHfk52-UBx8x3Q&_nc_tpa=Q5bMBQHrwOe2v-e2f105rICla2v4Ha4kv2UF2H_OUwzaW2PaMllrHTNm32BFe2qr4sDOaBEZzjYPSlB_&oh=00_Afw2FuJjqhmpZFzEWjPGHLKU1jM7G24B48LSc2Itt_UWzA&oe=69BFE73E)
![[AD] Banded Box Press-Up
This is a supported version of the box press-up to help you learn real compression without losing control.
�Place a band around both wrists and step onto the band with your feet. Hands stay on the box, arms straight, shoulders active.
As you slide the feet up the box, the band gives just enough assistance to lift the hips higher.
�This lets you train the exact pattern you need for strong compression, without cheating with momentum.
Focus on pushing the shoulders down, keeping the arms long, and actively pulling the hips up.
�The better your compression here, the easier toes-to-bar will feel later.](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/645696727_1287049516615105_6712836724161559982_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=109&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=yYRQ_pPgc0EQ7kNvwETQbCj&_nc_oc=AdndUbrwgihe20Z9f5zd4woFyCZhHabwb7jKzgpygLB7Vz8Yk1x0JpcV9exmR1piGcU&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=CYxJ_rejpHfk52-UBx8x3Q&_nc_tpa=Q5bMBQE9Qgb1CkllpAXjZHuTBBjoP2G1q-1jd1IaFieMqHQixlYRejP-j2RZyv-jp1nkfPryTZVVkd7k&oh=00_AfyO60kdjeb0PTczcHOKw8YcSc41miGdzerL1H_2OB1krg&oe=69C0073D)