FRONT LEVER PROGRAM

PROJECT: FROM ZERO TO HERO

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LEVEL 1

EX1. PLANK – 3 SETS (1ST MAX HOLD, NEXT 2 - 50% OF

THE MAX) (VIDEO)
EX2. TUCK FRONT LEVER RAISES – 3 SETS (3 REPS, SLOW
AND CONTROLED) (VIDEO)
EX3. PULL UPS – 3 SETS (6 REPS) (VIDEO)
EX4. KNEE RAISES – 3 SETS (15 REPS, SLOW AND
CONTROLED) (VIDEO)

REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN

EXERCISE.

GOAL: WHEN YOU MANAGE TO HOLD PLANK FOR 90

SEC, YOU CAN CONTINUE WITH LEVEL 2.
LEVEL 2

EX1. TUCK FRONT LEVER – 3 SETS (1ST MAX HOLD, NEXT 2

- 50% OF THE MAX) (VIDEO)
EX2. TUCK FRONT LEVER RAISES – 3 SETS (5 REPS, SLOW
AND CONTROLED) (VIDEO)
EX3. PULL UPS – 3 SETS (10 REPS) (VIDEO)
EX4. L-SIT LEG RAISES – 3 SETS (10 REPS, SLOW AND
CONTROLED) (VIDEO)

REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN

EXERCISE.

GOAL: WHEN YOU MANAGE TO HOLD TUCK FRONT

LEVER FOR 25 SEC, YOU CAN CONTINUE WITH LEVEL 3.
LEVEL 3

EX1. ADV. TUCK FRONT LEVER – 3 SETS (1ST MAX HOLD,

NEXT 2 - 50% OF THE MAX) (VIDEO)
EX2. ADV. TUCK FRONT LEVER RAISES – 3 SETS (5 REPS,
SLOW AND CONTROLED) (VIDEO)
EX3. TUCK FRONT LEVER – 3 SETS (15 SEC) (VIDEO)
EX4. PULL UP ROWS – 3 SETS (3 REPS) (VIDEO)
EX5. FULL LEG RAISES – 3 SETS (8 REPS, SLOW AND
CONTROLED) (VIDEO)

REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN

EXERCISE.

GOAL: WHEN YOU MANAGE TO HOLD ADV. TUCK FRONT

LEVER FOR 20 SEC, YOU CAN CONTINUE WITH LEVEL 4.
LEVEL 4

EX1. ONE LEG FRONT LEVER – 4 SETS EACH LEG (1ST & 2ND
MAX HOLD, NEXT 2 - 50% OF THE MAX) (VIDEO)
EX2. ADV. TUCK FRONT LEVER – 3 SETS (15 SEC) (VIDEO)
EX3. ICECREAM MAKERS – 3 SETS (6 REPS) (VIDEO)
EX4. PULL UP ROWS – 3 SETS (5 REPS) (VIDEO)
EX5. DRAGON FLAG – 3 SETS (MAX HOLD) (VIDEO)
EX6. FULL LEG RAISES – 3 SETS (10 REPS, SLOW AND
CONTROLED) (VIDEO)

REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN

EXERCISE.

GOAL: WHEN YOU MANAGE TO HOLD ONE LEG FRONT

LEVER (WITH STRONGER LEG) FOR 20 SEC, YOU CAN
CONTINUE WITH LEVEL 5.
LEVEL 5

EX1. HALF FRONT LEVER – 3 SETS (1ST MAX HOLD, NEXT 2

- 50% OF THE MAX) (VIDEO)
EX2. ONE LEG FRONT LEVER – 2 SETS EACH LEG (15 SEC)
(VIDEO)
EX3. ICECREAM MAKERS – 3 SETS (8 REPS) (VIDEO)
EX4. ADV. TUCK FRONT LEVER PULL UPS – 3 SETS (3 REPS)
(VIDEO)
EX5. DRAGON FLAG RAISES – 3 SETS (5 REPS, SLOW AND
CONTROLED) (VIDEO)
EX6. FULL LEG RAISES – 3 SETS (12 REPS, SLOW AND
CONTROLED) (VIDEO)

REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN

EXERCISE.

GOAL: WHEN YOU MANAGE TO HOLD HALF FRONT

LEVER FOR 20 SEC, YOU CAN CONTINUE WITH LEVEL 6.
LEVEL 6

EX1. STRADDLE FRONT LEVER – 3 SETS (1ST MAX HOLD,

NEXT 2 - 50% OF THE MAX) (VIDEO)
EX2. HALF FRONT LEVER – 2 SETS (10 SEC) (VIDEO)
EX3. ICECREAM MAKERS – 3 SETS (10 REPS) (VIDEO)
EX4. ADV. TUCK FRONT LEVER PULL UPS – 3 SETS (5 REPS)
(VIDEO)
EX4. DRAGON FLAG RAISES – 3 SETS (7 REPS, SLOW AND
CONTROLED) (VIDEO)
EX5. DRAGON FLAG – 2 SETS (MAX HOLD) (VIDEO)

REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN

EXERCISE.

GOAL: WHEN YOU MANAGE TO HOLD STRADDLE FRONT

LEVER FOR 15 SEC, YOU CAN CONTINUE WITH LEVEL 7.
LEVEL 7

EX1. FRONT LEVER – 3 SETS (MAX HOLD) (VIDEO)

EX2. STRADDLE FRONT LEVER – 3 SETS (10 SEC) (VIDEO)
EX3. FRONT LEVER RAISES – 4 SETS (5 REPS) (VIDEO)
EX4. DRAGON FLAG RAISES – 2 SETS (10 REPS, SLOW AND
CONTROLED) (VIDEO)
EX5. DRAGON FLAG – 2 SETS (MAX HOLD) (VIDEO)

REST: 90 SECONDS BETWEEN SET, 2 MINUTES BETWEEN

EXERCISE.

GOAL: WHEN YOU MANAGE TO HOLD FRONT LEVER FOR

12 SEC, YOU HAVE ACHIEVED YOUR GOAL.

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