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Osvaldo's Front Lever Training

Osvaldo Lugones' tutorials https://www.youtube.com/watch?v=X3cBwpEjaHs https://www.youtube.com/watch?v=vXef4preKY4

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rahulko

Created by

rahulko

Workout Breakdown

Step 1: Tuck Front Lever Hold

Do this set 3 times

1

Hanging Retractive Scapula Hold

1 set × 10s

2

Hanging Scapula Shrugs

1 set × 10 reps

3

Tuck Front Lever Hold Max

1 set × 1 reps

4

Tuck Front Lever Raises

1 set × 10 reps

5

Hanging Lat Pull Down And Knee Raises

1 set × 8 reps

6

Tuck Dragon Flag Hold

1 set × 15s

7

Tuck Dragon Flag Raises

1 set × 5 reps

Step 2: Advanced Tuck Front Lever Hold

Do this set 3 times

1

Tuck Front Lever To Advanced Tuck

1 set × 5 reps

2

Tuck L-sit To Advanced Tuck Front Lever

1 set × 5 reps

3

Advanced Tuck Front Lever Negatives

1 set × 8 reps

4

Tuck Dragon Flag To Advanced

1 set × 8 reps

5

Advanced Tuck Front Lever Raises

1 set × 8 reps

6

Advanced Tuck Dragon Flag Hold

1 set × 10s

Step 3: Single Leg Front Lever Hold

Do this set 3 times

1

Single Leg Front Lever Raises

1 set × 10 reps

2

Single Leg Dragon Flag Hold (each Leg)

1 set × 10s

3

Single Leg Front Lever Negatives (each Leg)

1 set × 5 reps

4

Front Lever Switching Legs Max

1 set × 1 reps

5

Dragon Flag Switching Legs (each Leg)

1 set × 5 reps

Step 4: Front Lever

Do this set 3 times

1

Front Lever Raises

1 set × 10 reps

2

Front Lever Negatives

1 set × 10 reps

3

L-sit To Front Lever Pumps

1 set × 5 reps

4

Dragon Flags Drop And Hold

1 set × 5 reps

5

Dragon Flag Hold

1 set × 10s

6

Dragon Flag Raises

1 set × 10 reps