Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Touch front lever to isometric hold | 4 | 2 min |
| 2. Front lever negatives | 4 | 2 min |
| 3. L-sit to inverted lever | 4 | 2 min |
| 4. Band assisted front lever pull-ups | 3 | 2 min |
| 5. L-sit chin-ups | 3 | 2 min |
Equipment needed: pull-up bar
Warm-up
| Exercise | Reps |
|---|---|
| 1A. Wrist circles | 10 reps ea direction |
| 1B. Elbow circles | 10 reps ea direction |
| 1C. Shoulder circles | 10 reps ea direction |
| 1D. Scap rows | 5 reps |
| 1E. Band shoulder extension | 10 reps |
| 1F. Rows | 10 reps |
1. Touch front lever to isometric hold
5 sec bent arm followed by 10 sec straight arm
4 sets with 2 min rest
2. Front lever negatives
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 3 reps | 3 reps | 3 reps | 4 reps | 4 reps | 4 reps |
| Week 1 | 3 reps |
|---|---|
| Week 2 | 3 reps |
| Week 3 | 3 reps |
| Week 4 | 4 reps |
| Week 5 | 4 reps |
| Week 6 | 4 reps |
3. L-sit to inverted lever
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| Max | Max | Max | Max | Max | Max |
| Week 1 | Max |
|---|---|
| Week 2 | Max |
| Week 3 | Max |
| Week 4 | Max |
| Week 5 | Max |
| Week 6 | Max |
4. Band-assisted front lever pull-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 5 reps | 5 reps | 5 reps | 5 reps | 5 reps | 5 reps |
| Week 1 | 5 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 5 reps |
| Week 4 | 5 reps |
| Week 5 | 5 reps |
| Week 6 | 5 reps |
5. L-sit chin-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| Max | Max | Max | Max | Max | Max |
| Week 1 | Max |
|---|---|
| Week 2 | Max |
| Week 3 | Max |
| Week 4 | Max |
| Week 5 | Max |
| Week 6 | Max |
CONGRATULATIONS!
WORKOUT COMPLETE
