Front Lever King

Limited time: 200.00€ 197 EUR
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1
How to

All exercises in the Beginner level are explained here. How to execute them with proper form. You can always look back here if you are in doubt of how to perform an exercise in the beginner routines. :)

2
Warm up

Before every routine, you will have to warm up. Not just to prevent injury and be proactive but also to maximize your potential during the exercises. If you want optimal strength gains, then warm up ;)

3
Mobility & flexibility

After every routine training, I want you to spend time on stretching. Not ony to prevent injury but also maximize the growth of muscles. It's great for your overall health to stretch.
Follow my instructions in the video

4
Routine 1.1
BEGINNER
Set pause: 5 min
normal set
tuck front lever
8 Seconds repetitions
1
8 Seconds repetitions
2
8 Seconds repetitions
3
8 Seconds repetitions
4
8 Seconds repetitions
5
Set pause: 5 min
superset
active hang
8 Seconds repetitions
1
8 Seconds repetitions
2
8 Seconds repetitions
3
max effort plank
10 Seconds repetitions
1
10 Seconds repetitions
2
10 Seconds repetitions
3

This is the easiest variant of the Front Lever tutorial. Pay attention to your form from the beginning and you will become a master with time! :)

5
Routine 1.2

Remember to turn the rings when you go down into a tuck from the inverted hang ;)

6
Routine 2.1

It's Ultra important that you lock out those arms when you do your tuck FL hang. Do not bend your arms :)

7
Routine 2.2

Now the difficulty is turned up a notch. Don't be lazy on your Tuck FL pulls. Get all the way up :)

8
Routine 3.1

Be sure to retract and hold the position for 5 seconds when you lower into the tuck FL hold ;)

9
Routine 3.2

If you started at the beginning and you've come this far?! then you are starting to build some solid strength! Good job! :)

10
Routine 4.1

Time to kick it up a notch! Be sure not to 'cheat' on those holds. Do all the seconds with good form :)

11
Routine 4.2

This is where we start to work on that perfect pull-up with retracted scapulas! Look at the video and scrutinize your form ;)

1
Boss how to

All exercises in the Boss level are explained here. How to execute them with proper form. You can always look back here if you are in doubt of how to perform an exercise in the Boss routines. :)

2
Routine 1.1

This level is the least difficult routine of the Advanced level. Congratulations for making it this far! ;)

3
Routine 1.2

Remember to alternate between routines. Use the 1.1 and 1.2 (this routine) as pairs. Alternate from time to time :)

4
Routine 2.1

This Half Straddle holds are gold. Remember to keep the tension and retract the scapulas! No slacking. :)

5
Routine 2.2

Remember not to 'drop' down on the half lays. Do them as controlled as possible. Guide them down, don't drop em. :)

6
Routine 3.1

Stay focused on the supersets. It's tough but keep your eye on the ball. All the way up on the inverted hang :)

7
Routine 3.2

Enjoy the Sky half lay's. Work through the dynamics do not waste them by swinging inactively through the movement. :)

1
Beast How to

All exercises in the Beast level are explained here. How to execute them with proper form. You can always look back here if you are in doubt of how to perform an exercise in the Beast routines. :)

2
Routine 1.1

This is the hardest level of them all. This routine is the least difficult of this bunch but it's tough! Now it's getting serious. :)

3
Routine 1.2

Well Done if you've gotten this far. I recommend going through the 'how to' video of this level one more time. Form is everything my friend ;)

4
Routine 2.1

Pay attention on the dragonflags not to arch and create a bow-like form with your body. :)

5
Routine 2.2

Make sure to really activate your scapula retraction during the arching active hang :)

6
Ultimate 1

This is for the expert. Well done if you've come this far. Dominate this routine before moving on ;)

7
Ultimate 2
BEAST (expert)
Set pause: 5
normal set
full front lever
4 seconds repetitions
1
4 seconds repetitions
2
4 seconds repetitions
3
4 seconds repetitions
4
4 seconds repetitions
5
Set pause: 5
normal set
lower to half-lay front lever pull up & lower to hold
3 seconds repetitions
1
3 seconds repetitions
2
3 seconds repetitions
3
Set pause: 5
superset
perfect pullups
5 repetitions
1
5 repetitions
2
5 repetitions
3
supermans
5 repetitions
1
5 repetitions
2
5 repetitions
3

By now you are solidifying your full front lever. Well done for sticking to it this far and Congratulations with your front lever, time to perfect it. ;)

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