Workout overview
| Sets | Rest | |
| 1. Advanced tuck hold attempts | 3 | 2 min |
| 2. Tuck lever extensions | 4 | 2 min |
| 3. Front lever raises | 4 | 2 min |
| 4. Tuck lever holds | 4 | 2 min |
| 5. L-sit chin-ups | 3 | 2 min |
Warm-up (5 min)
| 1. Wrist circles | 10 ea direction |
| 2. Elbow circles | 10 ea direction |
| 3. Shoulder circles | 10 ea direction |
| 4. Scapula rows | 10 reps |
| 5. Scapula pull-ups | 10 reps |
| 6. Bent-leg rows | 10 reps |
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
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 4 | 5 | 6 | Time | Time | Time |
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
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 3 | 4 | 5 | 5 | 6 | 6 |
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
| Shoulder flexion Straddle and side bend | 1 min 1 min |
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