Rip Stick workouts

Form

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Flexchamp’s #1 Ab Exercise isn’t just about aesthetics — it’s about building real core strength that translates to every movement. This go-to ab burner targets the entire midsection: upper abs, lower abs, and deep core stabilizers. It’s designed for high reps, strict form, and nonstop tension to carve definition and build functional strength. Whether you’re training for performance or the look, this is the kind of core work that levels up your body from the inside out. Simple, effective, and brutal — just how we like it. Flexchamp approved.

Gym Racks & Rigs

Flexchamp #1 Ab exercises 

A Perfect Push-Up is more than just dropping to the floor — it’s a full-body display of control, strength, and stability. Your hands are placed just outside shoulder width, core and glutes are tight, and your body stays in a straight line from head to heels. You lower down with control, bringing your chest just above the floor, then press up powerfully without letting your hips sag or your elbows flare out too wide. It hits the chest, shoulders, triceps, and core all at once. Mastering the perfect push-up builds the foundation for serious upper-body strength — no equipment, no excuses, just raw bodyweight power. That’s the Flexchamp way.

This can be Done with No Equipment

Perfect push ups

Perfect Pull-Ups are all about controlled strength, full range of motion, and proper form — no swinging, no shortcuts. They target your lats, biceps, upper back, and core all at once, making them one of the most effective upper-body exercises you can do. A perfect rep starts from a dead hang, pulls the chin clearly over the bar, and lowers back down with control. Whether you’re building size, strength, or athletic performance, mastering the perfect pull-up builds real, functional power — and shows you have full command over your body. Quality over quantity. That’s the Flexchamp standard.

Correct form for pull-ups 

the Rip Stick keeps constant tension on one side of your body, forcing your core, shoulders, and hips to stabilize and engage throughout every rep. It’s perfect for building explosive power, improving balance, and training real-world movement patterns — whether you’re striking, twisting, or pressing. 

Rip stick workouts

Hanging Knee Ups are a core-shredding movement that targets the lower abs while also challenging grip strength and shoulder stability. Performed by hanging from a pull-up bar and driving your knees toward your chest, this exercise forces your core to engage from top to bottom. It’s especially effective for carving out deep ab lines, improving body control, and building the foundation for more advanced movements like toes-to-bar or hanging leg raises. When done with control and intention, hanging knee ups are a key part of any serious core routine — especially when training the Flexchamp way.

#1 Ab exercise 

bench to close-grip dumbbell press — classic power meets controlled precision. This superset hits the chest and triceps hard, building the same pushing strength we demand from our push-ups and dips in PPD. No wasted reps, just pressure and purpose. Strength starts with bodyweight, but this is how we level it up — Flexchamp style.

Dumbbell

Barbells

Chest Superset the Flexchamp Way

PPD stands for Push-Ups, Pull-Ups, and Dips — three foundational bodyweight movements that build raw, functional strength. Mastering these exercises is essential for anyone looking to develop true upper-body control and athleticism. Push-ups strengthen the chest, shoulders, triceps, and core while improving stability. Pull-ups test your back, biceps, and grip, making them one of the most effective measures of upper-body power. Dips target the triceps and lower chest, helping carve out definition and size. Together, these movements create a strong, balanced physique without the need for machines or heavy equipment. When you can control your body through these basics, you’ve built a foundation strong enough to take on anything.

PPD “push ups, pull ups, and dips”

Booty Gains Activated
This glute-focused routine hits every angle — upper glutes, lower glutes, and hamstrings — to lift, shape, and strengthen your backside. I programmed it with a mix of compound moves and isolated burners so you feel that deep activation and walk out with the pump.

Resistance Bands

Built Not Bought: Booty Routine

Leg day warm-up to fire it up:
1️⃣ Side band walks – down & back x2
2️⃣ Heels-elevated goblet squats – 20 reps
3️⃣ Alternating reverse lunges – 20 reps each side
4️⃣ Pogo jumps – 40 reps
5️⃣ Wall sits – 60 sec hold
Glutes, quads, hamstrings—everything activated before we hit the heavy stuff.

Kettlebell

Leg day warm up!

This back day routine is all about keeping the intensity high and building strength the Flexchamp way. Start with two staple back exercises—wide lat pulldowns and cable pulldowns—then immediately hit a superset of push-ups, pull-ups, and dips (PPDs) to fire up your entire upper body. Do 3 full rounds for a complete pump. This method keeps your muscles guessing and your progress climbing. Let’s work!

Maitland Wilson

@Iamflexchamp

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