Full Workout - Front Lever

This was a workout to train and improve your front lever.

Obviously every exercise must be adapted to your ability.

With these videos I just want to give you some ideas.

You can do this workout 1-2 per week if you feel like

Also you can do a 3rd workout during the week, but just choose 1 exercise and focus on that one.

The main focus of this workout is the Inv.Hang to FL exercise, this is extremely important to slowly get used to the position.

If too difficult you can try it in one leg position or in half lay.

The most important thing is to control every repetition

Your arms should be locked out.

From the moment you bent the arms you engage the biceps, but theoretically for a Front Lever hold you should focus on lats and triceps.

Rest between the sets changes depending on your level, but I suggest 2 or 3 minutes for this exercise.

2nd exercise is just a Front Lever Hold.

If you are already at a good level you can just do a full front lever hold,

if too difficult just assist the hold with an elastic band. Choose the right variation of difficulty.

If you can do a One Leg FL this is the moment to train the Full FL (but with the help of an elastic band)

Just be sure to hold it for 6-8 seconds per set.

3rd exercise of the day, it's Front Lever Raises, trying to improve the strength from that angle of work.

Be careful if you don't have a good mobility, it might give you some problems on your shoulders if you are not used to it.

As almost every other exercise you can decrease the difficulty by doing a different variation,

if you can't 100% control it in full position start doing it in Advanced Tuck or One Leg.

Depending on your level you can do 5-10 reps per set.

The most important things is to control the repetitions, don't swing, otherwise the exercise becomes easier.

Last exercise: We are mixing it up the Pull up hold with a short Front Lever hold, it's called "Ice Cream Maker"

This can be a little difficult, be sure to rest 2 or 3 minutes between the sets.

3-6 controlled reps per set should be okay.

There is a lot of difference between 10 swinging reps and 3 controlled reps.

Visit www.andrealarosa.fit for my workout programs

you can find routines to improve your pull ups, dips, push ups etc.

so that you can also try the most difficult routines I usually shows you here on my YouTube Channel.

Visit shop.andrealarosa.fit if you are looking for Gymnastic Rings, Resistance Bands

or wrist wraps to support your forearms while doing pushing exercises.

Please let me know what you would like to see next

Thank you all for the support as always, see you soon!