Full Body – Navy Seals & Ring Dips

Squat down fully, then jump squat

Rear foot on bench — approximately knee height

Standard ring dip movement pattern

Band around thighs — above knees

Lean forward until shoulders are over or past wrists

Kick up to wall — face toward or away depending on preference

Thumbs and index fingers touch — forming a diamond

Heels elevated on a plate or step

Back flat against wall, thighs parallel to floor

Rehearse the position slowly before loading volume

Full squat depth — heels down if possible

Feet shoulder-width, toes slightly out

Arms shoulder-width, hands slightly outside chest line