]
Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you my current front lever routine, since you have been asking me for the complete routine with its exercises, since I have shared what I do but not all the exercises I performed and the way I do them, so I want to share what I am currently doing to raise the level even more, since weekly I am doing a progressive overload and I have been acquiring even more level in this element, so I will show you everything I do so you can help yourself and also raise the level in the front lever to continue improving. It is worth noting that this is an advanced routine but it can be adapted to any level by lowering the professions or taking away the difficulty of the exercises. I also want to add that this is what I train the most because it is what I like the most and I feel comfortable training it, it does not cause me any discomfort and I can continue to raise the level without any problem, so if anyone feels the same way I invite you to perform this type of routine or exercises to progress as I do 馃挭馃徏.
INTRODUCCI脫N - INTRODUCTION
En esta rutina trabajaremos ejercicios enfocados en el touch de front lever, as铆 como mejorar postura y tener mejor pliopercepcion de este elemento. Si en alg煤n ejercicio siento agotamiento bajo la progresion o dificultad para poder realizar bien la rutina, y en cuanto al descanso, entre 4 a 6 minutos. Esta rutina la realizo 3 veces por semana para poder darle m谩s frecuencia al front lever y seguir mejorando 馃挭馃徏.
In this routine we will work on exercises focused on the front lever touch, as well as improve posture and have better plioperception of this element. If in any exercise I feel exhaustion I lower the progression or difficulty to be able to perform the routine well, and as for the rest, between 4 to 6 minutes. I do this routine 3 times a week in order to give more frequency to the front lever and continue improving 馃挭馃徏.
Ejercicio 1:
Front lever touch + 2 pull ups + 1 press x1 serie.
Ejercicio 2:
Victorian + 2 front press x1 serie.
Ejercicio 3:
Front lever touch press a una pierna + 3 pull ups + 1 press x2 series.
Ejercicio 4:
Aguante de front lever +2kg x2 series.
Ejercicio 5:
Tuck front lever touch supino + 3 pull ups con 2kg x2 series.
Ejercicio 6:
Tuck front lever touch + 5 pull ups con 3kg x2 series.
Ejercicio 7:
Aguantes de front lever touch asistido x2 series.
Ejercicio 8:
Front lever pull ups asistido haciendo regresi贸n a una pierna - m谩ximas repeticiones x2 series.
Ejercicio 9:
Dominada a la cadera - 5 repeticiones x3 series.
Ejercicio 10:
Dominadas al pecho - 8 repeticiones x3 series.
Ejercicio 11:
2" Front lever + press + aguante x1 serie.
Exercise 1:
Front lever touch + 2 pull ups + 1 press x1 sets.
Exercise 2:
Victorian + 2 front press x1 sets.
Exercise 3:
Front lever touch press to one leg + 3 pull ups + 1 press x2 sets.
Exercise 4:
Front lever stamina +2kg x2 sets.
Exercise 5:
Tuck front lever touch supine + 3 pull ups with 2kg x2 sets.
Exercise 6:
Tuck front lever touch + 5 pull ups with 3kg x2 sets.
Exercise 7:
Assisted front lever touch holds x2 sets.
Exercise 8:
Front lever pull ups assisted regressing to one leg - maximum repetitions x2 sets.
Exercise 9:
Pulled up to the hip - 5 repetitions x3 sets.
Exercise 10:
Pulled up to the chest - 8 repetitions x3 sets.
Exercise 11:
2" Front lever + press + hold x1 sets.
Bueno compa帽eros, est谩 fue toda la rutina que les comparto el d铆a hoy, espero que les guste y puedan trabajar bien su fuerza en front lever y sigan mejorando como yo, realmente es una rutina bastante dura y agotadora, pero para subir el nivel hay que entrenar a un buen nivel. Recuerden que es una rutina adaptada al nivel de cada quien yo a煤n no puedo realizarla por completo pero espero que si, y seg煤n vaya mejorando voy a帽adiendo m谩s dificultad a los ejercicios .馃憢馃徑
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work well your strength in front lever and continue to improve like me, it really is a pretty hard and exhausting routine, but to raise the level you have to train at a good level. Remember that it is a routine adapted to the level of each person, I still can not perform it completely but I hope so, and as I improve I will add more difficulty to the exercises.馃憢馃徑
 @hidekinagatari | @hidekinagatari |
鈻讹笍 3Speak
