Overview
| Program Goal | Front lever |
| Delivery Format | Self-paced workouts |
| Experience Level | 15 sec advanced tuck front lever |
| Program Duration | Six weeks |
| Training Frequency | Three per week |
| Equipment | BaseBar/B-Bars Resistance bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Front lever 101
Workout overview
There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| 1. Touch front lever to iso hold 2. Front lever raises 3. Front lever pull-ups 4. L-sit to inverted lever 5. L-sit chin-ups | 1. Max front lever holds 2. Front lever holds 3. Band assisted lever pull-ups 4. Front lever negatives 5. L-sit pull-ups | 1. Touch front lever to iso hold 2. Front lever negatives 3. L-sit to inverted lever 4. Band assisted lever pull-ups 5. L-sit chin-ups |
Supplementary workouts (optional)
| Supp Workout One (60 min) | Supp Workout Two (60 min) |
| Leg Day | Push Day |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).
| Sunday | Workout One (60 min): Front lever |
| Monday | Supp Workout One: Leg Day |
| Tuesday | Workout Two (60 min): Front lever |
| Wednesday | Supp Workout Two: Push Day |
| Thursday | Workout Three (60 min): Front lever |
| Friday | |
| Saturday |
Testing day
The test should reflect the goal of the training program. We’ll be testing your hardest front lever hold, along with an easier front lever regression.
Test 1: Hardest front lever progression for max duration
Test 2: Sub-maximal front lever regression for max duration
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