Warm-up (5 min)

1. Advanced Tuck Hold Attempts: 3 sets with 2 min rest

Note: The total duration for this exercise should not exceed 5 seconds. If you can hold the position longer, increase the lever arm (select a more advanced lever shape). We don’t want to accumulate high levels of fatigue at the beginning of the session.

2. Tuck Lever Extensions: 4 sets with 2 min rest

Note: After six reps, overload by holding the duration of the hardest part of the exercise for longer.

3. Front lever raises: 4 sets with 2 min rest

4. Tuck lever hold: ALAP for 3 sets. Rest 2 min between sets.

Note: Perform this exercise for max duration. There is no prescribed overload, but try and increase the total duration each week. Make sure you perform the first set to complete failure.

5. L-sit chin-ups: AMRAP for 3sets. Rest 2 min between sets

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

Cool down

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Warm-up (5 min)

1. Jumping squats: 6 reps for 5 sets. Rest 2 min between sets.

Note: Stick with prescribed reps and use maximal effort every repetition. Try and maintain the same jump height every repetition.

2. Pistols: 3 sets with 2 min rest

3. Single-leg deadlift: 6 reps for 3 sets. Rest 2 min between sets.

Note: Stick with the prescribed reps and try to increase the intensity each week by creating more tension on the resistance band, or adding resistance band/s.

4. Hip thrust w/bands: 15 reps for 4 sets. Rest 2 min between sets.

Note: Stick with the prescribed repetition and increase the intensity by adding more tension on the resistance band, or adding more resistance bands

5. Reverse hypers: ALAP for 3sets. Rest 2 min between sets.

Note: Add ankle weights if this exercise becomes too easy. If you don’t have a set of ankle weights. (ALAP stands for ‘as long as possible’)

Cool down

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Warmup (5 min)

1. Tuck lever extensions: 3 sets with 2 min rest

Note: After six reps, overload by holding the duration of the hardest part of the exercise for longer.

2. Front lever rack pull: 4 sets with 2 min rest

3. Front lever hold w/bands: 15 sec for 4 sets. Rest 2 min between sets.

Note: if you can hold this position for over 20seconds, choose a resistance band with less assistance.

4. Front lever rows: 3 sets with 2 min rest

5. Ice-cream makers: 3 sets with 2min rest

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

Cool down

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Warm-up (5 min)

1. Wall handstand push-ups: 3 sets with 2 min rest

2. Tuck planche holds: 15 sec for 4 sets. Rest 2 min between sets.

Note: Do not exceed the prescribed duration. Overload the exercise by advancing to a more difficult planche shape.

3. Pseudo planche push-ups: 4 sets with 2 min rest

4. Pike push-ups: 3 sets with 2 min rest

5. Dips: 3 sets with 2 min rest

Cool down

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Warm-up (5 min)

1. Tuck lever extensions: 4 sets with 2 min rest

Note: After six reps, overload by holding the duration of the hardest part of the exercise for longer.

2. Front lever raises: 4 sets with 2 min rest

3. Front lever rows: 3 sets with 2 min rest

4. Ice-cream makers: AMRAP for 3sets. Rest 2min between sets.

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

5. Tuck front lever holds: ALAP for 3 sets. Rest 2 min between sets.

Note: Perform this exercise for max duration. There is no prescribed overload, but try and increase the total duration each week. Make sure you perform the first set to complete failure.

Cool down

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Test one: advanced tuck lever max duration

Test two: tuck lever max duration

Select your next program

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