The front lever is one of the best known tension exercises in the world of calisthenics and Street Workout. It is an exercise that requires great strength in the back, mainly dorsal, as well as a stable core, so you must control the basic pull-up exercises to be able to carry out their execution correctly and safely. 

 **Must know** 

 - The speed of progress will be determined by your current level, which will mean that you can complete phases more quickly or have to work on them for a longer time. 

 - We will train 3 times a week. 

 - The approximate duration of the training is 50 minutes and it is recommended for intermediate athletes and advanced, although the first levels are adapted for beginners. 

 **Requirements** 

 To start this program it is necessary to be able to perform at least 5 pull-ups without problems.

Front lever strength

This phase is intended to ensure you have the basic strength needed to start working on the front lever, ideal for those who have only been training for a short time and need to prepare before starting to work directly with this exercise. If this phase is too easy for your level, go to the next one directly.

Conditioning

Once we know we are capable of performing the exercises required for the front lever routines, we increase difficulty and reps to ensure this foundation is solid, before starting the first few progressions.

Solid basics

In this phase we start with the tucked front lever work, which already has the same movement pattern as the final front lever. We also introduce dragon flag progressions, which has the same movement pattern but with the upper back supported on the ground. In addition, we continue to strengthen the muscles involved with dorsal, biceps and abdominal exercises.

Tucked front lever mastery

In this phase we advance to a slightly more difficult progression, while continuing to reinforce the previous work. Of course remember to work with each leg equally to avoid imbalances. We also continue to improve the tucked progression to complete it. Finally we use the dragon flag as a complementary progression.

Single Leg Front Lever

In this phase we work with one of the most important progressions. In addition, we continue to improve to master the previous ones and raise the level of the most important exercises.

Advanced tucked

In this phase we are already working on some progressions very close to the final front lever, such as the advanced tucked pull ups and the half front lever, among others. It will probably take you a while to reach the required level, work consistently and if necessary add extra weeks.

Advanced progressions

In this phase you will start to test the front lever, and you will continue training until you can do 5 second sets of it. We will complement with previous progressions and new progressions and strengthening exercises.

Front lever strength

About this program