Calisthenics
Front and Back lever Progression
- Goal
- Skill
- Level
- Intermediate
- days/week
- 1
- min/session
- 50
Equipment: Barra de dominadas · banda de resistencia · anillas
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Tuck leverhold 10s in last rep | 4 | 4-6 | 120s |
| Front lever progressionhold 10s in last rep | 4 | 4-6 | 90 s |
| Assisted front lever▶ videopelvic retraction focus | 3 | 3-4 | 90 s |
| Tucked front lever rowsusing the rings | 4 | 4-6 | 90s |
| Pull-upsrep volume, in superset with next exercise preferably | 4 | 4-6 | 90s |
| Chin upsrest is while you do the pull ups | 4 | 4-6 | 90s |
This routine is shared as a personal reference, not professional prescription. Adapt it to your level and consult a professional if in doubt or injured.