Overview
| Program Goal | Advanced tuck lever |
| Delivery Format | Written workout |
| Experience Level | Chin-ups x 10, Tuck lever x 10 secs |
| Program Duration | Six weeks |
| Training Frequency | Three to five per week |
| Equipment | BaseBar Resistance bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are three lever-specific workouts each week. There are two optional workouts each week (pushing workout and lower body workout).
Lever-specific workouts
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| 1. Adv tuck attempts 2. Lever extensions 3. Front lever raises 4. Tuck lever holds 5. L-Sit chin-ups | 1. Lever extensions 2. Lever rack pull 3. Front lever (bands) 4. Front lever rows 5. Ice-cream maker | 1. Tuck extensions 2. Front lever raises 3. Front lever rows 4. Ice-cream makers 5. Tuck lever holds |
Supplementary workouts (optional)
| Supp Workout One (60 min) | Supp Workout Two (60min) |
| Leg Day | Push Day |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s.
| Sunday | Workout One (60 min): Lever Training |
| Monday | Supp Workout One (60 min): Legs |
| Tuesday | Workout Two (60 min): Lever Training |
| Wednesday | Supp Workout Two (60 min): Push |
| Thursday | Workout Three (60 min): Lever Training |
| Friday | |
| Saturday |
Testing day
The test should reflect the goal of the training program. We’ll be testing the max advanced tuck lever and the tuck lever.
Test one: advanced tuck lever max duration
| Intermediate | Ready for Straddle Lever |
| 0-10 sec | > 15 sec |
Test two: tuck lever max duration
| Beginner | Intermediate |
| < 15 sec | > 15 sec |
Game-changer
Exercise intent is especially important when learning a skill-based strength exercise. Here are three technical details that are equally important to both a beginner and an advanced practitioner.
Scapula retraction
In the front lever you should have the intention of retracting the shoulder blades by pulling them together. A simple rule is to always pull the chest towards the bar while keeping the arms straight.
Lever arm
When you can hold a front lever shape comfortably, you should work towards a more advanced position. The further your weight is distributed from your shoulders, the more challenging the exercise becomes.
Straight line
In the full front lever the body should form a straight line from the shoulders to the toes. Keep this in mind when performing front lever exercises. With regards to the tuck and advanced tuck, the hips and shoulders should be lever.
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