How to get from a Tucked to a Full frontlever FAST | Tutorial

what's up guys in this video I'm gonna

show you how I went from an advanced to

Chrome leaf or twig bullfrog a way

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alright guys - welcome to the front Lee

for informational video in this video

I'm gonna show you how I went from a

advanced tech front leaf or into a full

front leaf or within six months and I'm

gonna discuss two different topics today

and I brought my white boards today so

I'm gonna take some notes on this I hope

you guys can see it and I will zoom in

the camera so you can see it better so

the first thing I'm gonna discuss is my

training method and the second thing is

my training routine so my training

method how many times did I train for

the front Leifer and how did I structure

my workouts

well as I already mentioned in another

video in which I explained my French

training method I told you guys that I

train the planche and front Leifer on

skill days during the same workout and I

do this workout two times per week so

first

alright guys so I have just written down

my training method that I have used for

the past six months and that I still do

so a Monday a skill workout

Blanche front Lee for Becky for in the

handstand Tuesday a strength workout

when I focus on the bent arm exercises

such as the muscle up and Hanson

push-ups and the basics for example

Wednesday I train my legs and for this

day has also been a crucial part to my

flinch and front li4 journey and

progress because I feel like when you're

doing deadlifts and a lot of different

core exercises that will benefit your

planche and firmly fir

so and then on Thursday I have one day

off so I take some rest I'll do some

mobility and flexibility routines and

then on Friday I have my skill workout

again so that's the second skill workout

the second time when I train for their

front Leifer and then on Saturday I have

my strength workout when I focus on the

bent arm exercise again and most of the

time I do weighted calisthenics on

Saturdays and also some freestyle so

that's all about the training methods I

already discussed this in another video

but I just want to emphasize this again

because here you can see that I trained

two times per week for the front leg for

and the planche and when it comes to

skills guys frequency is key it's way

more efficient when you train more

frequent for a skill especially for a

handstand but also for front Leafers

then when you do just won't work out

each week and go all the way so at least

that it's what I've personally found

most beneficial for me so that's what I

advise you to do the same so that was

all about my training method right here

and now I'm gonna talk about my training

routine and I will discuss the two

different workouts that I did so I will

show you all the different exercises

which I did on the skill workout on

Monday but also the skill workout on

Friday

all right guys so let's have a look to

my training routine as you might know I

always start with some static exercises

so I will show you the two different

workouts that I did

and with these skill workouts guys I

focused on two different aspects and

those two different aspects are positive

movements and negative movements also

known as the upward movement and the

downward movement of the front lever and

I also used this training approach for

my planche and I have just found this

most beneficial for me so I will show

you exactly what I did and what I still

do so on Monday the first skill workouts

I focused on the downward movement off

the front lever and also for the planche

but I will only discuss the front leap

today and I divided my workouts into

statics dynamics and core exercises so

as you might know statics are wholesome

calisthenics and with this you can think

of a front leaf or halt when you're

trying to hold a certain position as

long as possible

so for the front leaf or workout on

Monday I did firmly for Holtz without a

resistance band so that's the first

exercise from me for waltz and I do this

for 3 sets and for a minimum amount of

time for 5 seconds so at least I want to

have a 5 second hold as otherwise I

don't feel like I'm training and then

after that I do assisted front leaf

revolts with a resistance band

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with this exercise I'm gonna try to do

it for at least 10 seconds into the food

front leaf or movement so my body can

adapt to the position that I'm trying to

reach so for me it was the food front

leg first so I always did a full front

leaf or in Aris with a resistance band 3

sets of 10 seconds and I take 2 minutes

rest in between sets and we move on to

the second part of the workout which are

dynamics and for those that are new here

at this channel or people that just want

to start with calisthenics dynamics are

exercises when you move from a certain

position to another position and the

dynamic exercises guys have played a

crucial part with Murph only to progress

because with these exercises I was able

to move in like the full angle of every

certain position from the front lever so

right here right here and also right

here and I feel like you need to get

stronger at every certain position and

not only at the probably for whole

position so that's kind of the reason

why I implement these dynamic exercises

and I've just heard from a lot of top

athletes here in the Netherlands as such

as Flying Dutchman

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and also mute

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it told me about these dynamic exercises

and when I incorporate these exercises

into my own workout routine

I noticed a tremendous progress though I

recommend you guys to also implement

this in your workouts so let's have a

closer look to the dynamic exercises and

this is where it comes to the downward

movements of the front lever so the

first dynamic exercise is a front leaf

or drop plus a home so with this

exercise you want to go all the way up

to the bar and then you just want to

lower your body until you reach a

horizontal position and that's where you

want to hold it for like two three

seconds and then you go down and you do

it again and you don't want to do this

with the full movement the full front

leaf or because that's maybe too hard so

I always did this with the one leg

version and this is how you train the

muscles eccentric and I have found that

when I incorporate these eccentric

movements I really started to notice and

increase in my strength

so that's the first dynamic exercise the

second that I always did on this skill

workout a full front leaf drop as slow

as possible and with this exercise you

want to go to the bar again and then

lower as slow as possible for like five

or ten seconds and with this exercise

you can incorporate a harder variation

so for example when your current maximum

fully for hold is a constant or a one

leg version you can now try to do a

straddle firmly for because that's the

way how you body can adapt to lowering

down in that certain position all right

so

and then the fifth exercise that I did

are

ice-cream makers and with this exercise

you incorporate a little bit of a

pulling movement a row movement which is

also very important for the front lever

because you don't only need a straight

arm strength for the family but also a

bent arm strength and to finish this

workout off

I always did some core exercises and I

divided the core exercises on these two

different days in dynamic core exercises

and static core exercises so on this day

I did dynamic core exercises such as

dragon flies those two bar and leg races

I actually forgot to mention the sets

and reps and the rest you need to take

place what I did and on the dynamic

exercises you want to do more reps so

you want to do at least six to eight

reps because now you want to build

strength

so when building strength you want to do

at least a certain amount of reps so

that was all about the first skill

training routine of the front leaf or

when I focus on the downward movement

and now we're gonna have a closer look

to my second from leaf workout when I

focused on the positive movement the

upward movements

so with this workout I focused on the

positive movements the upward movement

of the front Leifer and I always start

with static exercises and this is

basically just a check where our mat at

the front Leifer so I always do this

three times five seconds without the

band and then three times ten seconds

with a resistance band and then I move

on to my actual workout which are the

dynamics and here it's gonna be

different from the first skill workout

first exercise that I did are only four

races and this exercise guys have been a

crucial part in my fully for progress

because now you're working on your

straight arm strength from here to this

position so you're not only gonna be

stronger at this point but from here to

here here here this is where you're

gonna get stronger so you're gonna get

stronger at every single position of

your back muscle and then the second

exercise that I did are from Li four

drops

plus a race so with the previous

exercise I focused on this movement

until here and with the firmly for

droplets a race I lower into a fro

leaver and then I go like this so now

I'm working on this way this angle so

when implementing these two exercises I

make sure that I'm getting stronger at

this full position full range of mode

that's what I always try to do then the

fifth dynamic exercise is a front knee

for hula and with this exercise I make

sure that I also work on my pulling

strength on my row strength and this

activates the middle of your back

muscles so these are the dynamic

exercises that I do found a upward skill

workout and then I finish my work us off

with some core exercises and found the

previous workout I did dynamic core

exercises and on this workout I do

static core exercises though the

exercises that I did are a dragon flag

so this is the same as a dragonfly but

now you're not moving up and down but

now you're gonna hold it and this really

will benefit your front knee for because

you're in that exact same position with

your feet and your core so your core

needs to work in the exact same way when

you're doing in front leaf or oh

definitely try this exercise guys and

then the second exercise is a hanging

l-sit and the last one

a hollow body hold all exercises that

really works the core and that will

benefit your front liver and guys I have

also written down sets and reps you need

to take I'll zoom into this so you can

apply this for your own workouts right

here so guys this was my training method

as you see on the left board and my

training routine as you can see on the

right board so that was it guys that was

all about my training method and my

training routine for the front Leifer

and I just want to say one last thing

how you can improve your workouts as

well and that is to analyze your

workouts by filming recording your

workouts and also tracking all your

results in a logbook because then you

can see if you're actually are

progressing every single week then you

can try to beat that every single time

and that will also motivate you to keep

on going so that was it that was all

about but my front leaf or tutorial my

tips and my training methods so I hope

you guys find this video informational

that will help you out with your own

workouts and if you are still struggling

with your workouts I would make me a

routine with combining certain exercises

such as the planche and stand firmly for

making a digital log book for yourself

if you want some help with this you can

check our online coaching plant go to

our website and I can definitely show

you that it will help you out because we

will have weekly Skype sessions in which

I will check your form and technique and

I personally will also have a look into

your own digital logbook so you've got

to make sure that your gonna train and

get those results and beat those results

every single week so that was it guys

and for the next video guys I'm thinking

about doing a video about a six pack F

routine if you guys want to see that

then just let it know in the comments if

I reach at least 50 comments then I will

do it so just let me know and that was

it for this video if you like this video

guys

please put a thumbs up and make sure

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more informational videos like this

that was it peace out guys

you

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