This document outlines a 5-week front lever skill cycle program consisting of 4 workouts per week. Workout 1-3 focus on different front lever skills and variations with sets and reps increasing each week. Exercises are categorized as unsupported static holds, supported static holds, straight arm dynamics, and bent arm dynamics. Workout 4 is a hypertrophy workout with 2 sets of vertical and horizontal pulling exercises for 8-12 reps. Guidelines recommend sufficient rest between skill and hypertrophy workouts, as well as filming yourself to monitor form. The overall goal is to gradually increase the difficulty level each week for front lever skills while maintaining pulling strength and hypertrophy.
This document outlines a 5-week front lever skill cycle program consisting of 4 workouts per week. Workout 1-3 focus on different front lever skills and variations with sets and reps increasing each week. Exercises are categorized as unsupported static holds, supported static holds, straight arm dynamics, and bent arm dynamics. Workout 4 is a hypertrophy workout with 2 sets of vertical and horizontal pulling exercises for 8-12 reps. Guidelines recommend sufficient rest between skill and hypertrophy workouts, as well as filming yourself to monitor form. The overall goal is to gradually increase the difficulty level each week for front lever skills while maintaining pulling strength and hypertrophy.
This document outlines a 5-week front lever skill cycle program consisting of 4 workouts per week. Workout 1-3 focus on different front lever skills and variations with sets and reps increasing each week. Exercises are categorized as unsupported static holds, supported static holds, straight arm dynamics, and bent arm dynamics. Workout 4 is a hypertrophy workout with 2 sets of vertical and horizontal pulling exercises for 8-12 reps. Guidelines recommend sufficient rest between skill and hypertrophy workouts, as well as filming yourself to monitor form. The overall goal is to gradually increase the difficulty level each week for front lever skills while maintaining pulling strength and hypertrophy.
This document outlines a 5-week front lever skill cycle program consisting of 4 workouts per week. Workout 1-3 focus on different front lever skills and variations with sets and reps increasing each week. Exercises are categorized as unsupported static holds, supported static holds, straight arm dynamics, and bent arm dynamics. Workout 4 is a hypertrophy workout with 2 sets of vertical and horizontal pulling exercises for 8-12 reps. Guidelines recommend sufficient rest between skill and hypertrophy workouts, as well as filming yourself to monitor form. The overall goal is to gradually increase the difficulty level each week for front lever skills while maintaining pulling strength and hypertrophy.
- Make sure to have enough rest days (1 day minimal) - Do a warm-up before starting a workout VERTICAL PULL Horizontal PULL Unsupported static supported static Straight arm dynamic Bent arm dynamic between skill workouts - Rest 2-5 minutes between hypertrophy sets Pull-ups Front lever rows Scapula hold Front lever lean Scapula pull Front lever lean row - Only go up in weight/difficulty if you can stay within the - Rest 3-5 minutes between skill sets Weighted pull-ups Bodyweight rows Tuck front lever Band assisted front lever Tuck front lever pull Tuck front lever row rep/sec range - Full range of motion in all exercises Assisted pull-ups Cable rows Advanced tuck front lever Advanced tuck front lever Advanced tuck front lever - Hypertrophy workout is in maintenance mode, but if you - For skill, focus on quality. Film yourself! Lat pull down Barbell rows One leg tuck front lever pull row Dumbbell rows Straddle front lever One leg tuck front lever pull One leg tuck front lever row easily surpass the rep range, you may up the intensity - Sleep enough! Without proper sleep management you Full front lever Straddle front lever pull Straddle front lever row - This routine only accounts for pulling. Add your own will have extremely suboptimal gains Full front lever pull Full front lever row push training to get a complete upper body routine - Remember that fatigue accumulates. If you do any other pulling work outside of this routine, you can potentially get injured. @doctor.yaad @doctoryaad