60 minute beginner quadricep workout with rings at home
Here's everything you need to try our 60 minute beginner quadricep workout with rings at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Ring Kneeling Tricep Extensions
- Ring Fall-Outs
- Deadbug Hold
- Circuit 2
- Side Plank Kneeling Leg Raise
- Opposite Shoulder Taps from Bear Crawl
- Walk Outs
- Circuit 3
- Frog Pump
- Side Plank with Reach Through
Circuit 1
Complete this round 3 times.
Ring Kneeling Tricep Extensions
Complete 8 repetitions
Coaching Tips For Ring Kneeling Tricep Extensions
Follow these cues to perform Ring Kneeling Tricep Extensions correctly:
- Keep the triceps in a fixed position
- Isolate the triceps.
Ring Fall-Outs
Complete 8 repetitions
Coaching Tips For Ring Fall-Outs
Follow these cues to perform Ring Fall-Outs correctly:
- Slowly press your hands overhead, resisting the extension of the lower back.
Deadbug Hold
Complete 20 seconds
Coaching Tips For Deadbug Hold
Follow these cues to perform Deadbug Hold correctly:
- Press the lower back into the floor and keep the pressure into the floor throughout
- Keep arms locked and pointing upwards.
Circuit 2
Complete this round 3 times.
Side Plank Kneeling Leg Raise
Complete 6 repetitions
Coaching Tips For Side Plank Kneeling Leg Raise
Follow these cues to perform Side Plank Kneeling Leg Raise correctly:
- Keep the hips as high as able
- Slowly lift the leg to its end range and bring to the starting position.
Opposite Shoulder Taps from Bear Crawl
Complete 4 repetitions
Coaching Tips For Opposite Shoulder Taps from Bear Crawl
Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:
- Try and stay as stable as possible throughout with as little movement as possible.
Walk Outs
Complete 4 repetitions
Coaching Tips For Walk Outs
Follow these cues to perform Walk Outs correctly:
- Spend as much time as possible on one hand
- Do not let the hips move from side to side.
Circuit 3
Complete this round 3 times.
Frog Pump
Complete 25 repetitions
Coaching Tips For Frog Pump
Follow these cues to perform Frog Pump correctly:
- Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.
Side Plank with Reach Through
Complete 8 repetitions
The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.
Benefits of Side Plank with Reach Through
The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.
How To Do Side Plank with Reach Through
- Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
- Bring the hand under the body and touch the floor based on your range.
- Rotate the body and hips so they face the floor as much as able when reaching under the body.
- Bring the body slowly back to the starting position and reach the hand towards the ceiling.
Coaching Tips For Side Plank with Reach Through
Follow these cues to perform Side Plank with Reach Through correctly:
- Keep hips and shoulders inline
- Lock the elbow and do not allow it to bend.
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This workout was made by Sean Klein
Sean Klein
