Front Lever Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/programs_series/front-lever-series/ Workouts with One Weight Tue, 07 Feb 2023 07:36:59 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.8 https://baseblocksdigital.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Front Lever Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/programs_series/front-lever-series/ 32 32 THE ADVANCED FRONT LEVER PROGRAM https://baseblocksdigital.com/program/the-advanced-front-lever-program/?utm_source=rss&utm_medium=rss&utm_campaign=the-advanced-front-lever-program Wed, 14 Apr 2021 04:02:37 +0000 https://baseblocks.com/2022/program/the-advanced-front-lever-program/ Overview Program Goal Front lever Delivery Format Self-paced workouts Experience Level 15 sec advanced tuck front lever Program Duration Six weeks Training Frequency Three per week Equipment BaseBar/B-BarsResistance bands Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen. Front lever 101 Workout overview There are three workouts each week. You […]

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]]> Overview
Program GoalFront lever
Delivery FormatSelf-paced workouts
Experience Level15 sec advanced tuck front lever
Program DurationSix weeks
Training FrequencyThree per week
EquipmentBaseBar/B-Bars
Resistance bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Front lever 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.

Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. Touch front lever to iso hold
2. Front lever raises
3. Front lever pull-ups
4. L-sit to inverted lever
5. L-sit chin-ups		1. Max front lever holds
2. Front lever holds
3. Band assisted lever pull-ups
4. Front lever negatives
5. L-sit pull-ups		1. Touch front lever to iso hold
2. Front lever negatives
3. L-sit to inverted lever
4. Band assisted lever pull-ups
5. L-sit chin-ups
Supplementary workouts (optional)
Supp Workout One (60 min)Supp Workout Two (60 min)
Leg DayPush Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

SundayWorkout One (60 min): Front lever
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min): Front lever
WednesdaySupp Workout Two: Push Day
ThursdayWorkout Three (60 min): Front lever
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing your hardest front lever hold, along with an easier front lever regression.

Test 1: Hardest front lever progression for max duration

Test 2: Sub-maximal front lever regression for max duration

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]]> THE INTERMEDIATE FRONT LEVER PROGRAM https://baseblocksdigital.com/program/the-intermediate-front-lever-program/?utm_source=rss&utm_medium=rss&utm_campaign=the-intermediate-front-lever-program Thu, 07 May 2020 21:26:23 +0000 https://baseblocks.com/2022/program/the-intermediate-front-lever-program/ Overview Program Goal Advanced tuck lever Delivery Format Written workout Experience Level Chin-ups x 10, Tuck lever x 10 secs Program Duration Six weeks Training Frequency Three to five per week Equipment BaseBarResistance bands Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen. Workout overview There are three lever-specific workouts […]

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]]> Overview
Program GoalAdvanced tuck lever
Delivery FormatWritten workout
Experience LevelChin-ups x 10, Tuck lever x 10 secs
Program DurationSix weeks
Training FrequencyThree to five per week
EquipmentBaseBar
Resistance bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are three lever-specific workouts each week. There are two optional workouts each week (pushing workout and lower body workout).

Lever-specific workouts
Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. Adv tuck attempts
2. Lever extensions
3. Front lever raises
4. Tuck lever holds
5. L-Sit chin-ups		1. Lever extensions
2. Lever rack pull
3. Front lever (bands)
4. Front lever rows
5. Ice-cream maker		1. Tuck extensions
2. Front lever raises
3. Front lever rows
4. Ice-cream makers
5. Tuck lever holds
Supplementary workouts (optional)
Supp Workout One (60 min)Supp Workout Two (60min)
Leg DayPush Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s.

SundayWorkout One (60 min): Lever Training
MondaySupp Workout One (60 min): Legs
TuesdayWorkout Two (60 min): Lever Training
WednesdaySupp Workout Two (60 min): Push
ThursdayWorkout Three (60 min): Lever Training
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing the max advanced tuck lever and the tuck lever.

Test one: advanced tuck lever max duration
IntermediateReady for Straddle Lever
0-10 sec> 15 sec
Test two: tuck lever max duration
BeginnerIntermediate
< 15 sec> 15 sec

Game-changer

Exercise intent is especially important when learning a skill-based strength exercise. Here are three technical details that are equally important to both a beginner and an advanced practitioner.

Scapula retraction

In the front lever you should have the intention of retracting the shoulder blades by pulling them together. A simple rule is to always pull the chest towards the bar while keeping the arms straight.

Lever arm

When you can hold a front lever shape comfortably, you should work towards a more advanced position. The further your weight is distributed from your shoulders, the more challenging the exercise becomes.

Straight line

In the full front lever the body should form a straight line from the shoulders to the toes. Keep this in mind when performing front lever exercises. With regards to the tuck and advanced tuck, the hips and shoulders should be lever.

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