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In this Smart Progress we will work to master the front lever, specifically until you are able to do sets of 10”.
You must be able to do at least 5 pull-ups. The level test will adjust the routine to your initial capacity.
Do this Smart Progress between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning. If you have a routine divided by muscle groups or by push - pull - leg, you can use this Smart as a pull or back and biceps day.
The goal of this Smart is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 3' when it gets more complicated, being able to reach up to 5' when you are in the final stages.
The front lever is one of the calisthenics skills that can be more difficult to achieve, depending on your physiognomy and your initial level, so don't be in a hurry, work patiently and when the routine is really difficult try to progress very little by little , increasing rest times if necessary. In this Smart you will not learn skills superior to the front lever such as front lever pull ups or the victorian.