FRONT

LEVER
TUTORIAL 1

JGG79

FRONT LEVER
ABOUT
The Front lever is one of the most difficult bodyweight/
calisthenics exercises of all time. It is extremely hard
because you have to have a very strong core to pull it off.

This exercise works your upper body and your abs the
most and it will give you the strength and the stability you
always wished for!

Since the Front lever is so hard, Madbarz has created a
progression tutorial containing crucial exercises that will
help you progress to the flawless Front lever.

Yeison Alexander Rico Moreno (jason16005@hotmail.com), Activation code: JGG79 2
Distribution of this material can lead to lawsuits and financial penalties.

keep your legs straight and engaged and point your toes. Yeison Alexander Rico Moreno (jason16005@hotmail. While you’re hanging from the bar strike your chest out. . with your legs straight and closed together and your feet pointed start lifting your entire body to a point where it’s parallel to the ground. Tighten every muscle in your body. Activation code: JGG79 3 Distribution of this material can lead to lawsuits and financial penalties.FRONT LEVER HOW TO PERFORM THE FRONT LEVER Grip the pull up bar with your hand a little wider than the shoulder-width apart. keep them straight all the time. This is your starting position.com). Be careful not to bend your elbows.

.com).FRONT LEVER PHASES This front lever progression tutorial has 3 phases and it consists of exercises that will make you progress to the perfect front lever. Activation code: JGG79 4 Distribution of this material can lead to lawsuits and financial penalties. 3 PHASES TUCK ADVANCE FULL Yeison Alexander Rico Moreno (jason16005@hotmail.

.30 second break. then repeat the same exercise until all series are finished. take a 20 . Activation code: JGG79 5 Distribution of this material can lead to lawsuits and financial penalties.com). Take a 2 minute break to then move on to the next exercise.30 sec Break between same exercises (series) 2 minutes 2 minutes Break between different exercises Yeison Alexander Rico Moreno (jason16005@hotmail. Phase 1 & 2 Phase 3 3 times per week 2 times per week Training frequency 20 .30 sec 20 .TABELS AND INFO BEFORE YOU START Do each exercise in the recommended number of se- ries first! To be exact: do the reps in one exercise.

- Tuck front lever hold 5 12 sec 4 24 sec 1 60 sec Tuck front lever negative 5 10 5 12 5 12 Dragon flag 4 2 4 4 4 5 WHEN ARE YOU READY FOR PHASE 2 When you’re at your last training at Week 3 in phase 1. Activation code: JGG79 6 Distribution of this material can lead to lawsuits and financial penalties.com). Once you’re able to per- form 6 continuous trainings you’re ready to move on to the Phase 2 “Advance”. Yeison Alexander Rico Moreno (jason16005@hotmail. you need to be able to repeat the same number of repe- titions and series from week 3 for 6 continuous trainings (also train 3 times per week).PHASE 1 TUCK Exercise Week 1 Week 2 Week 3 Series Reps Series Reps Series Reps Skin the cat 4 8 3 12 . .

. 4 2 4 2 lever pull up WHEN ARE YOU READY FOR PHASE 3 When you’re at your last training at Week 4 in phase 2. Once you’re able to perform 6 continuous trainings you’re ready to move on to the Phase 3 “Full”. you need to be able to repeat the same number of repetitions and series from week 4 for 6 continuous trainings (also train 3 times per week). - negative Advanced tuck front 3 10 5 12 5 12 4 24 lever hold Advanced tuck front 4 5 4 6 4 7 4 7 lever negative Advanced tuck front 4 5 4 6 4 7 4 7 lever pull Dragon flag 4 5 4 5 4 5 4 5 Tuck front lever . 2 2 2 2 4 4 Advanced tuck front . . . . . . . 4 5 4 10 4 15 extension Dragon flag extension . . .PHASE 2 ADVANCE Exercise Week 1 Week 2 Week 3 Week 4 Series Reps Series Reps Series Reps Series Reps Tuck front lever 4 5 . Yeison Alexander Rico Moreno (jason16005@hotmail. .com). Activation code: JGG79 7 Distribution of this material can lead to lawsuits and financial penalties.

. instead you should perform the following exercises regularly as a part of your workout routine.PHASE 3 FULL This is the time when you should be able to hold the Front lever. Now you no longer progress through the weeks like in the first two phases. Activation code: JGG79 8 Distribution of this material can lead to lawsuits and financial penalties. Exercise Series Reps Tuck front lever extension 4 15 Advanced tuck front lever hold 5 24 Front lever negative 2 5 Front lever raises 2 5 Dragon flag 4 5 Dragon flag extension 2 5 Yeison Alexander Rico Moreno (jason16005@hotmail. If you still can’t do it just continue with the following routines and you’ll be able to do it sooner or later.com).

Activation code: JGG79 9 Distribution of this material can lead to lawsuits and financial penalties. . Yeison Alexander Rico Moreno (jason16005@hotmail.com).TIPS AND RISKS Be sure to warm up and stretch the shoulder muscles and your core to prevent injuries like hamstring straining or shoulder dislocation.

con- tinue pulling up and raising your hips.EXERCISE INSTRUCTIONS SKIN THE CAT »» Grip the pull up bar with your hands a little wider than the shoulder-width apart. . This is your starting position. Activation code: JGG79 10 Distribution of this material can lead to lawsuits and financial penalties. »» Pull your legs up by bending them in the knees. While you’re hanging from the bar strike your chest out. Rotate your body until you flip your feet through the arms and your body over your head. »» Continue to move the feet around until you reach a position where your feet are down toward the ground with your arms fully extended. keep your legs straight and engaged and point your toes. Lift your hips up again and flip back into the starting position.com). Yeison Alexander Rico Moreno (jason16005@hotmail. Repeat for the recommended number of repetitions.

TUCK FRONT LEVER HOLD »» Grip the pull up bar with your hands a little wider than the shoulder-width apart. »» Hold this position for a few seconds and lower into the starting position. Repeat for the recommended num- ber of repetitions. »» Pull your legs up by bending them in the knees. Con- tinue pulling up with your knees tucked in until you’ve reached a position where your body is parallel to the ground. Yeison Alexander Rico Moreno (jason16005@hotmail. This is your starting position.com). . Activation code: JGG79 11 Distribution of this material can lead to lawsuits and financial penalties. keep your legs straight and engaged and point your toes. »» While you’re hanging from the bar strike your chest out.

This is your starting position. Activation code: JGG79 12 Distribution of this material can lead to lawsuits and financial penalties. . Repeat for the recommended number of repetitions. »» Slowly start to lower your legs into the starting posi- tion.TUCK FRONT LEVER NEGATIVE »» Grip the pull up bar with your hands a little wider than the shoulder-width apart. Con- tinue pulling up with your knees tucked in until you’ve reached a position where your body is parallel to the ground. Yeison Alexander Rico Moreno (jason16005@hotmail. »» Pull your legs up by bending them in the knees. »» While you’re hanging from the bar strike your chest out. keep your legs straight and engaged and point your toes. Do this in a slow and controlled manner.com).

. Yeison Alexander Rico Moreno (jason16005@hotmail. »» With your muscles engaged lift your body up into the shoulder stand position by bracing yourself with your arms. brace your core and tighten your legs – keep them together. This is the dragon flag position. »» In a slow and controlled manner start lowering your body down into a position where you aren’t allowing any body part to touch the ground except your upper back. Activation code: JGG79 13 Distribution of this material can lead to lawsuits and financial penalties. »» Engage your whole body.com). »» Slowly lift your body up into the shoulder stand po- sition and repeat this exercise for the recommended number of repetitions.DRAGON FLAG »» Start off by lying down on a bench or a hard surface and locking your arms in a fixed position.

ADVANCED TUCK FRONT LEVER HOLD »» Grip the pull up bar with your hands a little wider than the shoulder-width apart. Con- tinue pulling up with your knees tucked in until you’ve reached a position where your body is parallel to the ground. Activation code: JGG79 14 Distribution of this material can lead to lawsuits and financial penalties. »» Pull your legs up by bending them in the knees. This is your starting position. Push you knees away from your chest for some 8-12 inches (20-30 cm). don’t round it.com). While you’re hanging from the bar strike your chest out. »» Straighten your back as much as you can. . Hold this position for a few seconds and lower into the starting position. Re- peat for the recommended number of repetitions. Yeison Alexander Rico Moreno (jason16005@hotmail. The back must be flat as if you were lying on the ground. keep your legs straight and engaged and point your toes.

While you’re hanging from the bar strike your chest out. »» Push you knees away from your chest for some 8-12 inches (20-30 cm). Activation code: JGG79 15 Distribution of this material can lead to lawsuits and financial penalties. Do this in a slow and controlled manner. . Slowly start to lower your legs into the starting position. »» Pull your legs up by bending them in the knees. don’t round it. Straighten your back as much as you can.com). keep your legs straight and engaged and point your toes. The back must be flat as if you were lying on the ground. Repeat for the recommended number of rep- etitions. This is your starting position. Con- tinue pulling up with your knees tucked in until you’ve reached a position where your body is parallel to the ground.ADVANCED TUCK FRONT LEVER NEGATIVE »» Grip the pull up bar with your hands a little wider than the shoulder-width apart. Yeison Alexander Rico Moreno (jason16005@hotmail.

ADVANCED TUCK FRONT LEVER PULL »» Grip the pull up bar with your hands a little wider than the shoulder-width apart. The back must be flat as if you were lying on the ground.com). »» Pull your legs up by bending them in the knees. don’t round it. Yeison Alexander Rico Moreno (jason16005@hotmail. . »» Straighten your back as much as you can. While you’re hanging from the bar strike your chest out. Push you knees away from your chest for some 8-12 inches (20-30 cm). Con- tinue pulling up with your knees tucked in until you’ve reached a position where your body is parallel to the ground. Activation code: JGG79 16 Distribution of this material can lead to lawsuits and financial penalties. This is your starting position. »» Lower down into the starting position and repeat for the recommended number of repetitions. keep your legs straight and engaged and point your toes.

don’t round it. While you’re hanging from the bar strike your chest out.com). keep your legs straight and engaged and point your toes. Push you knees away from your chest for some 8-12 inches (20-30 cm). »» In this position start pulling yourself up with your hands as if you were doing the pull up while trying to maintain the form in this tucked position. »» Pull your legs up by bending them in the knees. Activation code: JGG79 17 Distribution of this material can lead to lawsuits and financial penalties. Yeison Alexander Rico Moreno (jason16005@hotmail. The back must be flat as if you were lying on the ground. This is your starting position. . Straighten your back as much as you can. Con- tinue pulling up with your knees tucked in until you’ve reached a position where your body is parallel to the ground. Repeat for the recom- mended number of repetitions.ADVANCED TUCK FRONT LEVER PULL UP »» Grip the pull up bar with your hands a little wider than the shoulder-width apart.

While you’re hanging from the bar strike your chest out. . Activation code: JGG79 18 Distribution of this material can lead to lawsuits and financial penalties. »» Pull your legs up by bending them in the knees.TUCK FRONT LEVER EXTENSION »» Grip the pull up bar with your hands a little wider than the shoulder-width apart. Con- tinue pulling up with your knees tucked in until you’ve reached a position where your body is parallel to the ground. Repeat for the recommended number of repetitions. keep your legs straight and engaged and point your toes. Yeison Alexander Rico Moreno (jason16005@hotmail.com). This is your starting position. »» Start pulsing your knees out in short and explosive movements to a point where your thighs are in a verti- cal position.

»» Engage your whole body. Yeison Alexander Rico Moreno (jason16005@hotmail. »» With your muscles engaged lift your body up into the shoulder stand position by bracing yourself with your arms. brace your core and tighten your legs – keep them together.DRAGON FLAG EXTENSION »» Start off by lying down on a bench or a hard surface and locking your arms in a fixed position. . »» Slowly lift your body up into the shoulder stand po- sition and repeat this exercise for the recommended number of repetitions. »» From this point straighten your body by lifting up your hips and lower back with your legs extended – you’re in the dragon flag position now.com). »» In a slow and controlled manner start lowering your body down to a point where you’ve lowered your entire back and hips to the ground but your legs are still lift- ed. Activation code: JGG79 19 Distribution of this material can lead to lawsuits and financial penalties.

»» Pull your legs up by bending them in the knees and start straightening them while lifting them up vertically to a point where you’re in a upside down position. »» From this reversed position start lowering the legs down with your entire body contracted and engaged. This is your starting position. Activation code: JGG79 20 Distribution of this material can lead to lawsuits and financial penalties. Yeison Alexander Rico Moreno (jason16005@hotmail.com). »» Lower the legs down to the starting position and re- peat this exercise for the recommended number of repetitions. While you’re hanging from the bar strike your chest out. your legs fully extended and closed together. . keep your legs straight and engaged and point your toes.FRONT LEVER NEGATIVE »» Grip the pull up bar with your hands a little wider than the shoulder-width apart.

FRONT LEVER RAISES »» Grip the pull up bar with your hands a little wider than the shoulder-width apart. »» Tighten every muscle in your body. with your legs straight and closed together and your feet pointed start lifting your entire body to a point where it’s parallel to the ground. keep your legs straight and engaged and point your toes. »» In a slow and controlled manner lower down to a start- ing position and then repeat for the recommended number of repetitions. CREATED BY KRISTIJAN MUSIC Yeison Alexander Rico Moreno (jason16005@hotmail. . Activation code: JGG79 21 Distribution of this material can lead to lawsuits and financial penalties. While you’re hanging from the bar strike your chest out.com). This is your starting position.

22 .

We cannot guarantee that any results in the form of physical or health transformation. Copyright Madbarz Premium Pack is copyrighted. You should consult a physician before beginning a new fitness or nutritional program. you should always consult with a healthcare professional before starting the program or individual exercise. diagnoses or treatment. whether provided by Madbarz or third parties associated to Madbarz. Without written permission from Madbarz. rewrite for broadcast or publication or redistribute these materials directly or indirectly in any medium. even if they are tailored to individual users. Neither Madbarz Premium Pack nor any portion thereof may be stored or used on a computer except for personal use. it is forbidden to publish. Our recommended workout plans and exercises. broadcast.Disclaimer All information in this document is supplied without liability. If you have any concerns or questions about your health. weight loss or fitness results or improvements shall arise from using Madbarz Premium Pack or the associated products. should not be misconstrued as medical advice. The use of any information or programs provided in these materials is solely at your own risk. 23 .