Front/Pull

Warmup (scapula retraction, Shrug PU)
FRONT LEVER
- 5x 3x FL max hold best progression + 2x FL hold second progression (e.g.: Half lay, AdvT or Elastic band)
- 3x3 Negative FL
- 3x3 180° FL slow or FL press
- 3x8 Inverted L-Sit leg raises (lombaires) OR 3x8 Deadlifts
- 3x8 FL Pullups (your progression e.g.: AdvTuck)
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PULL
- 2x SuperSet: 2 MU 2.5kg + 2 MU, + 5 PU + 5 Leg Raises
- 2x SuperSet: 2 MU 2.5kg + 2 MU + 5 ChinUPs + 5 Leg Raises
- 3x3 Commando Pullup + Negative one arm PU droite
- 3x3 Commando Pullup + Negative one arm PU gauche
- 3x8 Australian PU aux anneaux avec jambes surelevées

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