THE ADVANCED FRONT LEVER PROGRAM Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/front-lever-intermediate/ Workouts with One Weight Fri, 16 Apr 2021 02:03:29 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg THE ADVANCED FRONT LEVER PROGRAM Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/front-lever-intermediate/ 32 32 THE ADVANCED FRONT LEVER PROGRAM https://baseblocks.com/the-advanced-front-lever-program/?utm_source=rss&utm_medium=rss&utm_campaign=the-advanced-front-lever-program Wed, 14 Apr 2021 04:02:37 +0000 https://baseblocks.com/?p=5129 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-BarsResistance 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 […]

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]]> Overview
Program GoalFront lever
Delivery FormatSelf-paced workouts
Experience Level15 sec advanced tuck front lever
Program DurationSix weeks
Training FrequencyThree per week
EquipmentBaseBar/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 DayPush 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).

SundayWorkout One (60 min): Front lever
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min): Front lever
WednesdaySupp Workout Two: Push Day
ThursdayWorkout 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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]]> WORKOUT ONE https://baseblocks.com/adv-lever-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=adv-lever-workout-one Wed, 14 Apr 2021 02:06:28 +0000 https://baseblocks.com/?p=5131 Workout overview Sets Rest 1. Touch front lever to isometric hold 4 2 min 2. Front lever raises 4 2 min 3. Front lever pull-ups 4 2 min 4. L-sit to inverted lever 3 2 min 5. L-sit chin-ups 3 2 min Warmup (5mins) 1. Wrist circles 10 each direction 2. Scapula rows 5 reps […]

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]]> Workout overview
SetsRest
1. Touch front lever to isometric hold42 min
2. Front lever raises42 min
3. Front lever pull-ups42 min
4. L-sit to inverted lever 32 min
5. L-sit chin-ups 32 min

Warmup (5mins)

1. Wrist circles10 each direction
2. Scapula rows5 reps
3. Band shoulder extension10 reps
1. Touch front lever to isometric hold: 5 sec bent arm, followed by 10sec straight arm.
4 sets with 2 min rest between sets.
2. Front lever raises: 4 sets with 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
5 reps5 reps5 reps6 reps6 reps6 reps
3. Front lever pull-ups: 4 sets with 2mins rest between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
4 reps4 reps5 reps5 reps5 reps5 reps
4. L-sit to inverted lever: AMRAP. 3 setswith 2 min rest between sets.
5. L-sit chin-ups: AMRAP. 3 sets with 2 min rest between sets
RETURN TO PROGRAM

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]]> WORKOUT TWO https://baseblocks.com/adv-lever-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=adv-lever-workout-two Wed, 14 Apr 2021 02:06:22 +0000 https://baseblocks.com/?p=5133 Workout overview Sets Rest 1. Max front lever hold 2 2 min 2. Front lever holds 4 2 min 3. Band assisted front lever pull-ups 4 2 min 4. Front lever negatives 4 2 min 5. L-sit pull-ups 3 2 min Warmup (5mins) 1. Wrist circles 10 each direction 2. Scapula rows 5 reps 3. […]

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]]> Workout overview
SetsRest
1. Max front lever hold22 min
2. Front lever holds42 min
3. Band assisted front lever pull-ups42 min
4. Front lever negatives 42 min
5. L-sit pull-ups32 min

Warmup (5mins)

1. Wrist circles10 each direction
2. Scapula rows5 reps
3. Band shoulder extension10 reps
1. Max front lever hold: 2 sets with 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
3 secs3 secs4 secs4 secs5 secs5 secs
2. Front lever holds: 15 secs for 4 sets. 2 min rest between sets
3. Band-assisted front lever pull-ups: 4 sets with 2mins rest between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
4 reps4 reps5 reps5 reps5 reps5 reps
4. Front lever negatives: 4 sets with 2 min rest between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
3 reps3 reps3 reps4 reps4 reps4 reps
5. L-sit pull-ups: AMRAP. 3 sets with 2 min rest between sets
RETURN TO PROGRAM

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]]> WORKOUT THREE https://baseblocks.com/adv-lever-workout-three/?utm_source=rss&utm_medium=rss&utm_campaign=adv-lever-workout-three Wed, 14 Apr 2021 02:06:15 +0000 https://baseblocks.com/?p=5135 Workout overview Sets Rest 1. Touch front lever to isometric hold 4 2 min 2. Front lever negatives 4 2 min 3. L-sit to inverted lever 4 2 min 4. Band assisted front lever pull-ups 3 2 min 5. L-sit chin-ups 3 2 min Warmup (5mins) 1. Wrist circles 10 each direction 2. Scapula rows […]

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]]> Workout overview
SetsRest
1. Touch front lever to isometric hold42 min
2. Front lever negatives42 min
3. L-sit to inverted lever42 min
4. Band assisted front lever pull-ups 32 min
5. L-sit chin-ups 32 min

Warmup (5mins)

1. Wrist circles10 each direction
2. Scapula rows5 reps
3. Band shoulder extension10 reps
1. Touch front lever to isometric hold: 5 sec bent arm, followed by 10sec straight arm.
4 sets with 2 min rest between sets.
2. Front lever negatives: 3 sets with 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
3 reps3 reps3 reps4 reps4 reps4 reps
3. L-sit to inverted lever: AMRAP. 3 setswith 2 min rest between sets.
4. Band assisted front lever pull-ups: 5 reps for 3 sets with 2mins rest between sets.
5. L-sit chin-ups: AMRAP. 3 sets with 2 min rest between sets
RETURN TO PROGRAM

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