THE ADVANCED FRONT LEVER PROGRAM 6 weeks (Simonster)

Нужно уже уметь: 15 sec advanced tuck front lever

Test 1: Hardest front lever progression for max duration
Test 2: Sub-maximal front lever regression for max duration (15-20 сек)

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 5 scapula rows, 10 band shoulder extension (с амортизатором с ручками закрепленным спереди-сверху)
Touch front lever to isometric hold (false grip) 4 x 5sec bent arms + 10sec straight arms (2min rest) Front lever raises to inverted front lever (progression: tuck -> full front lever) 4x5-6 (2min rest) Front lever pull-ups (false grip) 4x4-5 (2min rest) L-sit to inverted lever 3xAMRAP (2min rest) L-sit chin-ups 3xAMRAP (2min rest)	Max front lever holds (most difficult progression) 2x3-5sec (2min rest) Front lever holds (можно с резиной на стопах; under the lower back, glutes or both) 4x15sec (2min rest) Band assisted front lever pull-ups (разные прогрессии front lever) 4x4-5 (2min rest) Front lever negatives 4x3-4 (2 min rest) L-sit pull-ups 3xAMRAP (2 min rest)	Touch front lever to iso hold 4 x 5sec bent arms + 10sec straight arms (2min rest) Front lever negatives 3x3-4 (2min rest) L-sit to inverted lever 3xAMRAP (2min rest) Band assisted front lever pull-ups 3x5reps L-sit chin-ups 3xAMRAP (2 min rest)
Cool-down

Индивидуальный подход всегда эффективнее.