#frontleverworkout

Here's another pull workout for those who are working on their front lever. The intention is to target front lever progressions when freshest then moving onto building size and strength. If you're not yet able to do a front lever then swap it for the most advanced progression you're up to and substitute the other progressions accordingly. . For example, if you can hold advanced tuck lever for 10 seconds then do that and then do a mechanical drop to tuck lever hold. The same approach applies to front lever negatives and front lever pulls. . Likewise, if L-sit pull-ups are not yet in your arsenal then choose a variation which allows you 6-12 reps. . For all sets which don't involve a mechanical drop, stop as soon as you fail to do a complete rep with good form and full range of motion. . 💪🏻 5-minute warm-up with emphasis on shoulders/scapula. . ** 6-12 reps per set. 2 minutes rest in-between sets. ** 💪🏻 Front lever mechanical drop sets. 💪🏻 Front lever pulls. 💪🏻 L-sit pull-ups. 💪🏻 Bodyweight rows. . ** 12-15 reps per set. 1 minute rest in-between sets. ** 💪🏻 W dumbbell raises. 💪🏻 Face pulls. 💪🏻 Cable curls. . Suggested 3 sets of each exercise. Adjust sets and rest times to suit, but don't drop below a minute. If you're short of time, skip the curls. Do not skip the warm-up! . #calisthenicsworkout #frontleverworkout #frontlever #frontleverstraddle #straddlefrontlever #workouttips #calisthenicstips https://www.instagram.com/p/B40efxWJK_K/?igshid=1bykbrtaqgx2w

Today was a bodyweight pull session in which I was focused on front lever and progression movements with a few sets of muscle-ups thrown in for fun. Quite happy with how the muscle-ups turned considering it’s only the second time they’ve appeared in a workout for months. Possibly, my cleanest reps yet! . I’m pretty sore from yesterday’s planche strength workout and I reckon I’ll be feeling this tomorrow too. . Oh, and I went to a nice yoga class in the evening. Trying to maintain two yoga class sessions per week. . #calisthenicsworkout #frontleverworkout #muscleups #frontlever #frontleverstraddle #straddlefrontlever #workouttips #calisthenicstips https://www.instagram.com/p/B3YICv-g2b6/?igshid=w4zadhz9u8i9

In my front lever focused pull workouts, I'm utilising mechanical drop sets to progress my front lever. The theory being that if I only worked front lever holds which require maximum levels of strength and power then I wouldn't be able to train for very long and I would be leaving a lot of muscle stimulation cards on the table. . Traditionally, drop sets are executed by reducing the amount of weight once we hit failure during a set. We don't have this option of reducing weight when it comes to front lever, but we can quickly reduce the lever forces we're working against by switching to an easier progression. . For example, in the first video, you'll see me hold the front lever until I being to fail. At this point, I switch to straddle front lever and again hold until I reach failure. Lastly, I switch to an advanced tuck front lever and hold that until failure to complete the set. Had I stopped the set after the front lever hold then I would have been missing out on the muscle engagement from the straddle and tuck holds. . Same for front lever to straddle lever and finally to front lever advanced tuck concentrics. . Lastly, it's front lever negatives, straddle front lever negatives and front lever advancedtuck negatives. . After a couple of sets of each, I'm ready to move onto more regular pull movements such as pull-ups and bodyweight rows. . #frontlever #frontleverworkout #frontleverprogressions #straddlefrontlever #pullworkout #dadswholift #fitoverforty https://www.instagram.com/p/B1ezqEjBtR7/?igshid=16fro6cq302wn