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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] Build Strength the Smart Way 💪
This Handstand Push-Up Step Loading Drill helps you progress safely while improving strength and control.
Start by stacking a few Abmats under your head to reduce the range of motion (ROM). Perform controlled reps, focusing on full-body tension and shoulder stability. Then, remove one Abmat at a time to gradually increase the ROM until you reach the floor.
This method helps you build pressing strength, improve positioning, and avoid overloading your shoulders too soon.
🔥 Progress with control, not luck.
Get the structure and drills inside the Handstand Push-Up Program — link in bio.](https://scontent-iad6-1.cdninstagram.com/v/t51.71878-15/673809037_969721112537786_2596300132250856609_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=102&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=8EsG3gWfGnMQ7kNvwHk7Lt0&_nc_oc=AdrpWfQMWtMobmuQAeUn9ZAx26aUEOsbQqyBzjxNlbMQllAzUcjtKUZFxSka1BAPOC4&_nc_zt=23&_nc_ht=scontent-iad6-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=IGCJ59-lO624cBbtbcfQow&_nc_tpa=Q5bMBQGkdMxciS1mUujlXXxzYLzoTBQwOaPqnEnsllOMo74Okgwlaf4CtTB1BktPLyoG8HWAHnWCvNp1&oh=00_Af01pArNaHTa4MekOBY4T--yyPb6WH2xKeGNf673zE2IAA&oe=69F39619)
![[AD] A smarter way to load your Push-Ups
This elevated push-up setup lets you add weight without the usual discomfort. Place a barbell in the rack for your hands, elevate your feet, and wear a weight belt positioned higher on your back. Attach a plate so it hangs freely instead of pressing into your spine.
The hanging load feels more natural and makes it easy to increase weight over time. At the same time, the barbell allows a deeper range of motion, lowering your chest all the way to the bar with full control.
Have you ever tried loading your push-ups this way?](https://scontent-iad3-1.cdninstagram.com/v/t51.71878-15/671221245_4368304443427343_3710799401248132369_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=NHD1gUN5wrkQ7kNvwFYlWyf&_nc_oc=Adpxr2ufmvadLoXmq2qRTHGY3J9hvBbxpRUPiFyFOA4gIVD6xRwBr392FhPWu2BaLuo&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=IGCJ59-lO624cBbtbcfQow&_nc_tpa=Q5bMBQFcDj3MBQX6YF-XAxhUh8wMasLI4j3vuQ6amCFHkJ2q7VRYwonnCq9rdqqvsxTrpysdH0CxFCFi&oh=00_Af17Ettx-pWP9ywhRY_RZQOfjnuzf07ep_GHKCjT6BW8eQ&oe=69F36B59)
![[AD] How to do the J-Hook
The J-Hook is one of the fastest and most efficient ways to climb a rope, if done right.
Guide the rope along the outside of your leg.�Bring your foot underneath and clamp the rope with the other foot.�Stand up strong to transfer the load from your arms into your legs.
The goal is simple: lock the rope, then stand, not pull.
Done well, you save grip, reduce fatigue, and move up the rope with much less effort.](https://scontent-iad3-1.cdninstagram.com/v/t51.71878-15/670648070_1648800806431909_3855892357001735993_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=e_DRDm1GAGkQ7kNvwHTm90p&_nc_oc=Adq7q0P7ibhREvRY8ANq6QPlhiB9KUcT5co7XMSDf6se-_ZZW_uIdwJSeuNxj3ugcAM&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=IGCJ59-lO624cBbtbcfQow&_nc_tpa=Q5bMBQEgUBOijBlINg07UtB-xB4GN1UUyt6Q2vwT8t8SkVqVxZUEvvBsa0D_F3CHWYx09FMA8GAQTg0U&oh=00_Af3ARxU2h_Mgv2C2FfDb8MkcGJS1y3Xh0pyd7IGpG4YTXg&oe=69F36448)
![[AD] Full 12-week progression in the program.
Link in bio.](https://scontent-iad3-1.cdninstagram.com/v/t51.82787-15/669765228_18577873519018332_928271563604214216_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=108&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=QaLquz0pwW4Q7kNvwGgwgDa&_nc_oc=AdrfU9n9SdoYnrMkdgdOVJltH96k36A7PZf0oh5CuKQNIb1z3fK4i56FHEMvnkb2bms&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=IGCJ59-lO624cBbtbcfQow&_nc_tpa=Q5bMBQEa6VSFxJcwaNQSiCHjMtBBwAe0wb1w7d-90iihIU6JnPljLKJSY-H71o-7VTuKftpu-MIJw3ps&oh=00_Af1410LDDeFjP9_081E2nWpY-n3uyYf1Bgfth_ZkDmF_Zw&oe=69F37B54)
![[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-iad6-1.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=oGE_SYCGATcQ7kNvwFOFdcY&_nc_oc=Ado5MIEzzE8mIIBrfjNiSlaJRYSEyumjLx2yIpoNgwTJ6d2nKtJtScePaL_Eep3SV2U&_nc_zt=23&_nc_ht=scontent-iad6-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=IGCJ59-lO624cBbtbcfQow&_nc_tpa=Q5bMBQGI43qnoWaB7zs-PWgiYHyVpMK7HMDa4ynSpczdrlC78CY2ZSGS3mjCwRqeKt47XLKYCLLldDq8&oh=00_Af3Knheftrxpx3aDN7yGZ49_AiRjCrMwuptiKYbAfuUb-w&oe=69F37086)
![[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-iad3-1.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=pzcrtt8-bBgQ7kNvwH6chC4&_nc_oc=AdrI57zOvjwQaWbQEhpeLLIIt1QrRn8uIuXwU9WTyqqbSkRWdeler2NxpISR4jExkA8&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=IGCJ59-lO624cBbtbcfQow&_nc_tpa=Q5bMBQEShDKmup6aP0OQuy5Dydog55_iFnaf_CyvffXT2CoSb4FBTCGen8yo33eP16NiFvAEiko-hc99&oh=00_Af0jPSUCIVNqdc74a9iOMEQ70SQyVhS0wjM9_yT1OFrx6A&oe=69F37B77)