Rings 1

Getting Started
Guide

Rings 1 Getting Started Guide 1

Rings 1 Getting Started
Guide
©2011, updated 2014
GMB Fitness, Super
301, Inc, Ryan C. Hurst,
Jarlo L. Ilano, PT, MPT,
OCS, & Andy Fossett
All rights reserved. Brief
excerpts may be reproduced
for review purposes, but other
reproduction requires written
permission from Super 301.
Please contact us at
GoldMedalBodies.com for
more information.
The information in this
document is presented in
good faith, but no warranty is
given, nor results guaranteed.
Since we have no control over
physical conditions
surrounding the application of
information in this book the
author and publisher disclaim
any liability for untoward
results including (but not
limited) any injuries or
damages arising out of any
person's attempt to rely upon
any information herein
contained. The exercises
described in this book are for
information purposes, and
may be too strenuous or even
dangerous for some people.
The reader should consult a
physician before starting this
or any other exercise
program.
damages arising out of any
person's attempt to rely upon
any information contained
herein. Consult your doctor
before beginning training. Be
sure to follow all safety and
installation instructions
included with your equipment
carefully. The authors and
publisher of this course are
not responsible for problems
related to the equipment you
use to perform these
exercises.
Please be sure to thoroughly
read the instructions for all
exercises in this course,
paying particular attention to
all cautions and warnings
shown to ensure safety.
If you experience acute injury
or persistent, chronic pains,
consult a licensed health
practitioner. Nothing in this
document can be considered
a substitute for qualified
medical advice.


When purchasing products

from GMB Fitness / Super
301, the purchaser
understands the risk
associated with using this
type of product, and the
purchaser understands the
risk associated with following
instructions from related
products, and agrees not to
hold Super 301, its agents
and/or representatives
responsible for injuries or
damages resulting from use
without proper supervision.

This course and its authors

accept no responsibility for
any liability, injuries or

Rings 1 Getting Started Guide 2

READY TO GET MOVING?

Congratulations and welcome to: GMB Rings 1!

We know you’re excited and ready to get moving ASAP. Here’s how you
can get the most out of this course:

★ Firstly, please read the manual and watch the video “How to Use Rings
1.” We included these files for a reason: you need them! Skim over the
manual the first time as you watch through the tutorial videos and
then make sure to read the details before you begin the workouts.

★ We’ve tried to only include the theory you absolutely need in this
program, so it’s not nearly as expansive as it could have been.
Understanding this material will mean the difference between just
seeing the demonstrations on the tutorial videos and really
understanding how to practice the exercises.

Simply: Understanding this small amount of ring training

theory will ensure that you get the results you want.

★ Please refer to the following checklist to ensure that you have all of
the files you need. You should have both exercise tutorials, and
example videos of the Phase routines. You’ll also find a program
outline in the manual and full, daily charts of the entire program in the
Rings 1 Program Charts.

Rings 1 Getting Started Guide 3

★ If you have questions or concerns, READ THE MANUAL! We’ve
included a section near the end that specifically answers the most
common questions R1 users have, so start there.

★ We also recommend re-reading the manual and watching the exercise

instruction at least once per training phase (roughly once or twice a
month) to refresh your memory; you’ll also understand the
performance points better with each return to the text.

If you follow these guidelines, we’re sure you’ll be pleased with your
progress on Rings 1.

So go ahead and grab yourself a cold beverage, fire up your video player,
and sit back to read over the information herein.

Here’s to skill and strength!

Rings 1 Getting Started Guide 4

CHECKLIST

Do You Have Everything?

You are about to enter a new regimen of practice that will change the
way you think about working out forever. BUT FIRST - here’s a checklist
to ensure that you have everything you need to get started.

Step 1: Access Your Account

Log into your account at http://gmb.io/login/

★ Get in touch if you’re having trouble logging in, or can’t remember

your Username or Password

Download the files for your program

Remember that all of our programs include free updates for life, so it’s
good to stay on our newsletter list to be informed about new versions of
the program.

Rings 1 Getting Started Guide 5

Step 2: Extract Files & Download Necessary Software (if
needed)

Extract (unzip) your files

★ On Mac, use Archive Utility (already included on your computer)

★ On Windows, we recommend the free, open-source 7-zip program

(if you don’t already have an extraction program)

Download your media player (if needed)

★ These videos are best viewed on iTunes or VLC Media Player (Both
are free)

★ Click here for detailed instructions on how to transfer your GMB

program to your iPad or iPhone

Rings 1 Getting Started Guide 6

Step 3: Check That You’ve Got All of the Downloads

Manuals - In PDF format

Rings 1 Getting Started Guide

Rings 1 Training Manual

Rings 1 Program Charts

Rings 1 Prep Program (optional)

Rings 1 Prep Charts (optional)

GMB Leg Module

Videos - In .m4v format

How to Use Rings 1

Exercise Library

★ Warm Up & Cool Down Videos

1. Warm Up
2. Cool Down

Rings 1 Getting Started Guide 7

★ Tutorials

1. Assisted Dip 23. Plank Hold

2. Assisted Pull Up 24. Pull Up Progressions
3. Assisted Push Up 25. Pulling Prep
4. Assisted Tuck Shoulder 26. Push Up
Stand 27. Reverse Chin Lay Back
5. Baby Muscle Up 28. Reverse Pull Up
6. Dip 29. Reverse Row
7. Grips 30. Reverse Row Sit Back
8. Inverted Pike Roll Chin Up 31. RTO Push Up
9. Inverted Push Up 32. Skin the Cat
10. Inverted Row Tuck 33. Top Position
11. Inverted Tuck Roll Chin Up 34. Top Position Pike Up
12. Jump to Dip 35. Top Position Tuck Up
13. Jump to Inverted Hang 36. Tuck Up Pike Up
14. L-Sit 37. Tuck Pull Up
15. Roll to Chins 38. Tuck to Inverted Hang
16. L-Sit Chin Up 39. Tuck to Straight Leg Bent
17. L-Sit to Dip Arm Stand
18. L-Sit to Full Bent Arm Stand 40. Tuck to Straight Shoulder
Stand
19. L-Sit to Straight Shoulder
Stand 41. Tuck to Tuck Bent Arm
Stand
20. Mountain Climber
42. Tuck to Tuck Shoulder
21. Muscle Up
Stand
22. Pike to Inverted Hang

Rings 1 Getting Started Guide 8

Phases

★ Beginner ★ Intermediate

1. Level A Phase 1 - Above the 1. Level B Phase 1 - Above the

Rings Rings
2. Level A Phase 1 - Below the 2. Level B Phase 1 - Below the
Rings Rings
3. Level A Phase 2 - Above the 3. Level B Phase 2 - Above the
Rings Rings
4. Level A Phase 2 - Below the 4. Level B Phase 2 - Below the
Rings Rings
5. Level A Phase 3 - Routine A 5. Level B Phase 3 - Routine A
6. Level A Phase 3 - Routine B 6. Level B Phase 3 - Routine B
7. Level A Phase 4 - Flow 7. Level B Phase 4 - Flow

Supplemental Videos

★ How to Bail Safely

★ Mounting Your Rings
★ Ring Safety
★ Rings Daisy Chain
★ Short Warm-Up With Rings
★ Tube Warm-Up for Rings
★ Facing Your Fear: Working With Inversions

Rings 1 Getting Started Guide 9

JUMPING INTO THE RINGS 1 PROGRAM

Okay! Now that you’ve got all you need for Rings 1, it’s time to get your
training on!

Follow these quick and easy steps to get started.

Step 1: Watch the How to Use Rings 1 Video

Go on, it’s short. You can return to this guide when you’re done.

Watch the How to Use Rings 1 video

Step 2: Read the Manuals

Did you read the manual? NO? Uh oh, you know what we’re going to say...

Read the manual!

Rings 1 Getting Started Guide 10

Step 3: Check Out the Phase & Tutorial Videos

Rings 1 is broken down into 4 phases.

The Phase videos include examples of the exercises you’ll work on in

each phase. Watch the video for Phase 1, then find and watch the
tutorials for each exercise covered in Phase 1.

Watch the Phase 1 Video

Watch the tutorial videos for each exercise in Phase 1

Step 4: Watch the Warm Up & Cool Down Videos

Watch the Warm Up

Watch the Cool Down

Step 5: Print Out Your Program Charts for the Week

The Program Charts include daily instructions for working through R1

along with areas to record your progress on each movement. Be sure to
print out the corresponding charts for each week of the program.

Print out this week’s charts

Rings 1 Getting Started Guide 11

Step 6: Get to Work!

Give the exercises in Phase 1 a try!

Let us know if you need some help or if you come across any
challenges…

But if you discover that Phase 1 is really challenging, go ahead and start
with the included rings preparatory program instead.

The Optional R1 Prep Program

In addition to the full Rings 1 Training Program, this package includes a

separate (and optional!) R1 Prep Program. This 6-8 week program will
help you build strength and skill by focusing on 3 critical movements:

★ Top Position Hold

★ Dips
★ Neutral Grip Pull Ups

You should start with the R1 Prep Program if you can't yet do 3
easy pull-ups and 5 easy dips.

Rings 1 Getting Started Guide 12

Step 7: Stay Connected

Keep in touch with us on Facebook

Send us a video or a photo of your progress

Want to work on R1 with a buddy? Consider joining Alpha Posse (our

worldwide membership community) and get partnered with people
who are also working on Rings 1!

Have fun!

Rings 1 Getting Started Guide 13