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Workout overview

Exercise Sets Rest
1. Max front lever hold 2 2 min
2. Front lever holds 4 2 min
3. Band assisted front lever pull-ups 4 2 min
4. Front lever negatives 4 2 min
5. L-sit pull-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. Front lever hold 
2 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
3 secs 3 secs 4 secs 4 secs 5 secs 5 secs
Week 1 3 secs
Week 2 3 secs
Week 3 4 secs
Week 4 4 secs
Week 5 5 secs
Week 6 5 secs

2. Front lever holds 
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
15 secs 15 secs 15 secs 15 secs 15 secs 15 secs
Week 1 15 secs
Week 2 15 secs
Week 3 15 secs
Week 4 15 secs
Week 5 15 secs
Week 6 15 secs

3. Band-assisted front lever pull-ups
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
4 reps 4 reps 5 reps 5 reps 5 reps 5 reps
Week 1 4 reps
Week 2 4 reps
Week 3 5 reps
Week 4 5 reps
Week 5 5 reps
Week 6 5 reps

4. Front lever negatives
4 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

5. L-sit pull-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

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