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  • Front Lever

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    Dimitrije Stevanovic
    7 views1 page
    The document outlines 5 front lever training routines with 4 minutes of rest between sets. Routine 1 focuses on front lever holds and pull ups. Routine 2 emphasizes different variations of the front lever hold. Routine 3 includes front lever raises, negatives, and advanced tuck pull ups. Routine 4 repeats the holds from Routine 2. Routine 5 incorporates front lever touches and negatives along with dragon flies and scapula shrugs, which are included in all routines.

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    The document outlines 5 front lever training routines with 4 minutes of rest between sets. Routine 1 focuses on front lever holds and pull ups. Routine 2 emphasizes different variations of the front lever hold. Routine 3 includes front lever raises, negatives, and advanced tuck pull ups. Routine 4 repeats the holds from Routine 2. Routine 5 incorporates front lever touches and negatives along with dragon flies and scapula shrugs, which are included in all routines.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views1 page

    Front Lever

    Uploaded by

    Dimitrije Stevanovic
    The document outlines 5 front lever training routines with 4 minutes of rest between sets. Routine 1 focuses on front lever holds and pull ups. Routine 2 emphasizes different variations of the front lever hold. Routine 3 includes front lever raises, negatives, and advanced tuck pull ups. Routine 4 repeats the holds from Routine 2. Routine 5 incorporates front lever touches and negatives along with dragon flies and scapula shrugs, which are included in all routines.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Front Lever Routine 1:

    (4 mins rest between sets)

    •Front Lever hold (zuta traka) 4 sets x MAX


    •Adv. Tuck front lever pull ups 4 sets x 5-8
    •Front Lever Pulls (crna traka) 4 sets x 1-3 reps
    •Front Lever hold (crna traka) 4 sets x MAX

    •Dragon Flies x Dragon Flag hold 4 sets x 3-3 reps


    •Hanging Scapula Shrugs 4 sets x 6-12 reps

    Front Lever Routine 2:


    (4 mins rest between sets

    •Front Lever 4 sets x MAX


    •Half Lay Front Lever 4 sets x MAX
    •Front Lever (zuta traka) 4 sets x MAX
    •Front Lever (crna traka) 4 sets x MAX
    •Front Lever (crvena traka) 4 sets x MAX
    •Adv. Tuck Front Lever 4 sets x MAX

    Front Lever Routine 3:


    (4 mins rest between sets)

    •Half Lay Front Lever 4 sets x MAX


    •Front lever Raises 4 sets x 3-5 reps
    •Negative front lever 4 sets x 3-5 reps
    •Adv. Tuck Front Lever Pulls 4 sets x 3-5 reps

    •Dragon Flies x Dragon Flag hold 4 sets x 3-3 reps


    •Hanging Scapula Shrugs 4 sets x 6-12 reps

    Front Lever Routine 4:


    (4 mins rest between sets

    •Front Lever 4 sets x MAX


    •Half Lay Front Lever 4 sets x MAX
    •Front Lever (zuta traka) 4 sets x MAX
    •Front Lever (crna traka) 4 sets x MAX
    •Front Lever (crvena traka) 4 sets x MAX
    •Adv. Tuck Front Lever 4 sets x MAX

    Front Lever Routine 5:


    (4 mins rest between sets)

    •Front Lever Touch Attempts 4 sets x MAX


    •Front Lever Touch (crna traka) 4 sets x MAX
    •Adv. Tuck Front Lever Touch 4 sets x MAX
    •Negative Front Lever 4 sets x 3-5 reps

    •Dragon Flies x Dragon Flag Hold 4 sets x 3-3 reps


    •Hanging Scapula Shrugs 4 sets x 6-12 reps

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