Program GoalFront lever
Delivery FormatSelf-paced workouts
Experience Level15 sec advanced tuck front lever
Program DurationSix weeks
Training FrequencyThree per week
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

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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