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
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
4
4
5
5
6
6
3. Front lever rows: 3 sets with 2 min rest
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
5
6
7
8
9
10
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.
Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.
