4 WEEKS FRONT LEVER TRAINING ROUTINE PROGRESSION
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- เผยแพร่เมื่อ 15 ก.ย. 2024
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From bust to boom! Straight front lever hold just in 4 training sessions!!! Take this 4 weeks to boost your front lever!
Music - Classified -- 3 Foot Tall
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4 WEEKS FRONT LEVER TRAINING ROUTINE
• 4 WEEKS FRONT LEVER TR...
Hey Guys! If you don't speak Russian, check out my English TH-cam Channel, will be glad to see you there! th-cam.com/users/workoutrussia Let’s work together!
Okay guys. Time has passed and i found this routine once again. I want to thank you so much! This routine helped me gain front lever in like 2 months and then get it back after a year of not working out. My record was like 14 seconds and i am 190cm, 89kg. So tall guys can do it too.
Yey! Great to read that message, we are very happy, that we helped you, because with your height and weight this is great results!!!
i am sorry but the frontlever at the end is nowhere near a real frontlever.this is not to criticise but to help you achieve a correct frontlever. your arms are bend and your shoulders are fully protracted.you need to retract your shoulderblades to neutral. full (retraction is not possible), So neutral is the right possition. doing it this way it will be alot harder (impossible for you right now if you want a full lever). so you need to go back to the tuck lever and straighten your arms and retract your shoulders to neutral. a full (correct) frontlever with fully straightend arms and retracted shoulders takes months and for some year. the strenght component is easily gained. but you need to go that slowly for your tendons to get stronger. your tendons take 4 times longer to strengthen then your muscles.
Randy Assmann what are you talking about? When did you see him do a front lever?
[ exercise 1 ]
FL hold 5sec.
pull up
hold 5sec.
go down
*repeat until you can't hold yourself*
[ exercise 2 ]
5 L pull ups
hold for 5sec. at the top (on your 5th pullup)
go down
*repeat until you can't do anymore L pullups*
switch off between exercise 1 and 2
do one set of exercise 1 then one set of exercise 2. try to do 10-20 supersets
[ exercise 3 ]
FL presses
*repeat until you can't do anymore*
[ exercise 4 ]
FL negatives
lower your body as slow as possible
*repeat until you can't do anymore*
[ exercise 5 ]
one leg FL
3-5 sec and switch leg
*repeat until you can't do anymore*
do this routine once a week and try holding the FL in other training sessions (a few holds) . for example if you did this workout on Monday try holding it on Wednesday , Friday , Sunday
Good luck!!!
How much resting time between sets and Exercises?
@@gonzalopatricioaguero5100 1 minute 30 sec
Nate Cohen “repeat until you can’t hold yourself” is that one set then??
@@Iheartlifting I guess
@@shalomtheboss6655 i cant do about raise and one leg
No waaaay! I thought that all coments were fake about people getting their front lever in 4 weeks but wtfffff, I onldy did this routine 1 time per week for four weeks as the video says, AND TODAY, (actually less than 4 weeks) I got the front lever and couldn't even do advanced tucked front for more than 10 seconds at the begining of the 4 weeks and todays I was able to hold FULL front lever for 6 seconds!!!!!!!!!!
THANK YOU A LOT!
You are welcome, man! Spread the word about this routine, because our stuff WORKS! :D
Haha wtf? So u can just train only 4 times in other words one month and get 6 sec FL? Aren't u accidentally the one who has been training more than 5 years and able to do 60+ kg pull ups so that u hold FL for 6 FUCKING SECONDS by only training for one month??
100% fake
No way Jose !
David López are you a real human being or a computer sex bot
This routine actually works. I did this routine once a week followed by a rest day. On the other 5 days i did grease the groove method (about 5-10 attempts during the day). Besides that i did 2 push-training sessions and one pull session.
Before: band assisted (red band) Straddle FL -7sec max
after 3 weeks: 2-3 sec full FL
Congrats!
what band did you use?
KdKombat red band is usually the thickest
Best routine!!. I have mastered the front lever thanks to you. thank you very very much
SUPERB!!! You are welcome ;)
Let me see how you do it, don't mind. It'll inspire me..
Me too ! I unlocked it 5 month ago with this routine
@@chessFRTommy it actually worked for you? how long did it take you?
A month passed and i didnt get my front lever , i was like so sad but convinced myself that the minimum of time i need for front is 4 months until i made an attempt today and actually held a front lever for like 5 seconds form is not satisfying but its a great motivation for me and im willing to grind for a beast front lever as i learned that hard work pays off
Thanks guys for not only helping me achieving front lever but also because you taught me a lesson in life ❤🙏🙏
How Mish can you hold it now?
you guys should do tutorials on:
•One arm pullups
•Explosive pushups
•Explosive dips
•Hannibal4King superman dips
•Freestanding handstand pushups
THUMBS UP IF YOU AGREE !
Any kind of explosive pushups and dips or particular ones?
hannibal for king's superman dips
impossible dips
clapping dips
180 dips?
I really want to see a tutorial on superman dips, impossible dips, and kuki pushups...
whichever works best for you
also one arm pullups & freestanding handstand pushups
One Arm Pull-Ups Tutorial Coming very soon!!!
Bros this max time/reps routine is just killing it! Months trying to hold FL only able to do shitty one leg, after one workout with this routine i saw result on my holds so second week i did this workout 2 times with 3 days between. One week of rest later... FULL FRONT LEVER, IT WOOORKS, IT WAS JUST FANTASTIC!!!!!
You are welcome, bro!
congrats~ did u do any pulling exercises in the days between?
MegaCrazy110 none, i made a pause in others workout, just did this one(at least doing 14 sets and more, the last sets are very huges efforts but it’s there it will makes your muscle think “omg wtf”)
Congrats bro, I gotta ask: Did you do the exercises in a cycle, or max out each exercise before moving to the next?
Marko i was fixing myself at least 5-6 reps at the end but in beginning i was stopping for one or two reps before my max, i took good rest times to from 1 to 5 min
I just can HIGHLY recommend this routine!
Before that i could do an advanced one leg front lever and stuck in that progression for half a year.
But for the last 2 months i did this routine ... and ... i did my first front lever yesterday!!! :-)
Was short and poor, but yes, i did it! I am mid 40 and not very sporty,
so i guess, many people can learn the front lever with this routine!
Keep on posting such great videos, guys!
Great to hear this, bro! We will keep posting 4 weeks routines, pseudo planche is coming and after that 4 weeks human flag! So keep training and keep progressing ;)
mid 40 and able to do front lever. I think you can consider yourself kinda sporty now
Summary of video:
Step 1: be jacked
Step 2: learn to do a front lever in 4 weeks
I only did proper tuck front pull ups and L front pull ups as many sets as i could with 2/3 reps and was feeling that my front lever was getting more and more solid, in 1 month got from bad form 1 sec front to 7 second clean form, as simple as that...
oh man i can hold my front lever for like 5 secs and i tried this workout till the end, This workout made me sore as fk and Im sure it will make my progression way faster, great workout
So what are your results now?
@@Nicky_LarSwana I can hold it for like 8-10 secs decent form, It may not seem that much but the progress is pretty decent
Yo guys, I started this routine 2 weeks ago and yesterday I finished my 2nd week. I can truly say this routine will blast you out but it's worth it. I'm really close to holding a front lever, almost got it. I'll update this comment after 2 weeks to let you know where I am. And for those who are wondering whether if it's gonna work or not - you gotta have solid basics and by this I mean be able to do a lot of pull ups and many other stuff and not to be struggling with em as well. It is gonna work, I can feel it! See you in 2 weeks.
for the supersets, how many reps were you doing for the exercises mid workout. I did this routine but could only do 3 l pull ups on my 8th superset.
+Astro64 well, at the beginning I start off with 10 pull ups and 2 5sec holds but I get tired at the 5th set because of the short breaks. At the end of the supersets I usually do like 7-8 pull ups and 1 5sec hold. It is tough but at least it works. My FL has improved a lot for 2 weeks. Train safe bro!
+Alexander Ninov I will!! thanks bro!!
+Alexander Ninov what about the front lever raises. I would do like 3 with slight bent arms but then get super tired and then I decided to use a resistance band for the rest because I think it's better quality than quantity
+Astro64 you're right about the quality over quantity thing. I get exhausted after the 2 exercises (the supersets) too. Then at the FL raises I do like 6 reps more or less and can't go for more. But the rest is enough for me to do another 6 reps so I don't lower my reps on this one. When I finish the raises it's damn hard for me to do anything because I feel like crap and I don't really have much control of my body for the next 2 exercises. Still I manage to complete the whole workout for 10 sets each exercise but then I feel like shit. :D And for those 2 weeks both days after the workouts I had muscle soreness. Peace man!
Dude this workout is amazing!!
At first I thought it wasn't so effective, but after 6 weeks of training I went from 5s one leg to 8s full! I'm 1.91cm (6'3), 85kg, 15 years, and I'm not good at pulling. I really recommend this workout! I personally did it 2 times a week, but I think rest days should change depending on physique. Thank u so much!
You are welcome ;)
So i am 192cm tall and everybody says that front lever is literally impossible with this height, but i didn't listen to that so i started with the front lever, but i stuck. I can only do an advanced tuck but i can't get better. So i will do this workout for 4 weeks and let's see if i can do it👌
We know a guy 201cm tall who does Front Lever, so everything IS possible!
2Nonymus, why the fuck would that be impossible. That's the stupidest shit I've read this week.
today results??
@@davidmaster8254 i can hold a FrontLever for 3-5 sec now :D
Thank you very much :D
@@2nonymus220 thank's... i can not do front lever
Hi it's me again xD I just wanted to thank you for this routine. I was sceptical before and I barely could done this routine (I am still struggling a bit xD) but today after 4 weeks I tried to hold front lever and I was shocked... 12 sec hold :D At beggining I couldn't straighten my legs and now I can hold it.
Great work guys I hope to see more routines like this from you :D (handstands,flags.etc.) xD
Thanks again.
It is what it is! Great result, bro! Yeah, we are working on more tutorials and we will pusblish them as soon as we develop the programms =) so subscribe and share our videos ;)
That's a splendid reward for hard work )
did u really do about 40 sets in one workout? :D isnt it too much?
Alright, I've been training for the front lever sporadically for about five months, but now I am ready to commit 100% of my effort to learning this skill. I did this workout a second time today, but unfortunately I had to have a two week break in between due to a vacation. I'll keep working on it and will get back in January to give an update on my progress!
Keep working hard and you will see results!
Alright, so to update, I haven't been able to do it every week due to the holidays (traveling), but I have nonetheless made a lot of progress and can hold an advanced single leg for a few seconds now. When I finally do get it I'll make sure to post my progression here on TH-cam :)
keep working on it, you are close to success!
Alrighty then. 50-100 sets, of MAX REPETITIONS, for a someone who can do one leg front lever but can't do full front lever or straddle. Make it more realistic. People will get exhausted and won't have strenght for doing one rep after these 2 first exercises x 10 (and you want them to do 20...) I have some doubts that even people who can hold FL for 10 secs could complete this workout. Anyways, tips for you guys. Add some workout plan at least at the end of the video, like how much rest time etc and do it possible at least for people who wants to do FL. I don't think this workout is bad or something, just the opposite, it's really good and think many people will improve by that however many can feel bad not finishing even first exercises...
Polakok PL you need lots of efforts to get result in such time
Yea I also thought that this workout is extremely hard for someone who can't front lever. I try to do this workout but 6 sets of each exercise
Polakok PL i spend 6h in this workout XD
But nigga lissen its only once per week so np
Indeed. I make 5 series each and I am so exhausted. And to be clear, I am not beginner. 5-6 years experience in a lot kind of sports.
What are you talking about I ran through this whole exercise and I can’t do a full front lever ???????
What a great routine man 💪 . Only after 1 workout my 1 leg front lever feels extremely strong
Hi, can you give me your "Facebook" or "Snapchat" ? (For help)
Thank you soooo much! This is a very good programme, I reccommend it to everyone who can do a stradle front lever. Thank you WorkOutRussia!
Goooood! Glad to hear that! Share this video everythere you can to spreaad the information ;)
Its been a week since i did this and the results are amazing! i could hold the front lever for 5 sec. thanks for the routine keep em comming!
Thank you! There would be a lot of videos as soon as the weather will get warm and sunny =)
Great Progession routines video guys!! Can you do the same kind of video for other calisthenics moves like planche, muscle ups, handstands, pistol squat, bzck lever etc...?
Thank you! We are currently working on a muscle ups and handstands video. As soon as we get it good, we will publish the video =)
Great! Cant wait to see it! =)
good muscle-ups routine is already published - 7 exercises for better Muscle-Ups, other videos soon to be shooted ;)
My front levers have weakened significantly because I lack structure training them... I'm going to try this out for four weeks and let you know how I go :) Love and respect from Australia!
спасибо
good luck ;)
Nice video, solid instructions! Oh, and the thumbnail to the video is me! Very cool. lol =)
+Keith Horan Thnx! It's an honor for us that you liked our video =) You have a great channel by the way, hope we will traing together one day ;)
P.S. Yeah, it's you on the pic, however we discovered it much later aftre releasing the video XD
+WorkOutRussia I hope we get to train together sometime too! If I'm ever lucky enough to go to Russia again I will let you know. If you're ever in the US (hopefully NY or Fl) let me know!!!
I wasn't complaining about the pic either, I was honored to see it actually. =)
***** Sure! Le'ts keep in touch!
great routine it works i just did two times and i could hold it for 5 seconds thanks guysss
***** great to hear this! share it with your friends ;)
yeah i will train them like they never did it before ;)
nice;))))
Great great routine - I took some parts from this routine, although i didn't follow it the same way the exercises really helped out a lot, its definitely possible to get your front lever in 4 weeks or under with this :) Thanks a lot
We are glad to hear that! Good luck in your training!
I've completed 4 weeks and I've got to say, I can almost front lever. My form is sketchy, but that's amazing progress from barely being able to attempt it 4 weeks ago. Gonna do this program again in 4 weeks.
Делаешь сначала 10-20 подходов одного, потом 10-20 другого. Первые два делаешь в суперсете.
Понял,спасибо)
Много
Это так много меньше сделать можно ли ?
mad impressively helpful.... I'm not one to use rest days.... i realise it will take me longer to get the full front lever, but i feel like it forces me to deal with deeper cuts in my muscle which is what gives me, my one unique strength....
1 minute between exercises, 1 minute between sets. More rest will make it less effective.
First week I did it I did with no rest🤦🏼♂️😅 I was destroyed and my wk last just 30 min....
Then I did it better and now I have 2-3 full fl seconds... I'm going to do this routine again righ now
@@fabioesploratore1847 Then I'm guessing your reps went down as well as you kept going , it's taking me approx an hour atm
if you feel so, then yes. it depends how much have you worked out during this routine. as for me - i usually too one-two days off after this routine or do some chest/push exercises on the next days.
Hi its me once again!
1.better if I do this circuit training or in series?
2.if I do not do these exercises 10 times and I will stop for the 9th series, what should I do next in this training? Greetings to the madman
2. You should do 10th set.
1. Do as it is done in the video.
1 routine and now i can nearly hold FL, the Progress is insanely quick with this workout thnx a lot my russian friends!
You are welcome! Don't forget to share this vid with your friends and check out our other 4 weeks routines ;)
it took about an hour / an hour and a half.
I just started this work out today, I will be back with the results, at the moment I have a solid advanced tuck similar to what the guy does in the first part of the video, I also had to use an elastic band during the workout as I wasn't able to continue without its support.
Good luck, have fun, and don't forget to post the results afterwards!
can u do it yet
I will upload a video about it on another channel, I'll make sure to add it here and short answer would be, yes for about 2 seconds after 2 workout, but I have some cleaning up to do.
I will also add, more specific information in the videos about how I did the training, oh I will also say my stats and everything.
@@faez7965 lol awsome. i just did the first workout yesterda
alright I've done the routine, the end result was that I indeed achieved the front lever, actually I got it after the second workout for about 3 seconds but I also had to stop after 2 workout for one reason, which is tendon conditioning, I believe this workout helps you strengthen the front lever muscles to the point that you can actually do it, but it doesn't seem to conditions your tendon optimally, what is happening right now for me is that I get tendon pain in the lower head of the bicep whenever I do a full front lever.
There is a chance that if I continued I might got rid of it as well as there is chance I might tear my tendon, so I would rather have a different, approach, don't get me wrong I grateful for this workout that allowed me to improve so much in so little time, I might dare to say gets you too far too fast.
I will start this routine tommorow and post comment each week to tell you my feeling.
Good luck and have fun!
@@StreetWorkout I just finished your workout. When my mom saw me she said are you ok ? I said yes, I just did a russian workout, it's totally normal if i'm tired lol.
So i did 10 superset (1and 2 exercices) 10 exercice 3, 10 exercice 4 and 12 sets of exercice 5.
For exercice 1 and 2 i did what you said like your video.
For exercice 3 i did tuck fl raises.
For exercice 4 i did negative adv tuck.
For exercice 5 i did one leg adv L hold switch legs 2-3 seconds
I finish all my sets to failure like you said.
It's ok ?
@@GazzRITO Yes, that's okay. You will see gains in the next weeks training.
@@StreetWorkout 👍💪
I will start doing this now, except i'll split the routine for 5 days and do like 3-4 sets. Never trained FL before, but i can hold one leg for 8 seconds. I'm probably going to make a progression vid on this channel :)
It works ,perfect training 💪. I did this training 4 Times with 10 good sets. And today i have my frontlever. I started with a good adv tuck. Now i Can start my front lever on a high things and get my body slow UP to do a front. Really good training 💪.
How long it takes to get Full from Adv tuck ? Im on Adv tuck stage (12sec perfect form) with this routine ? I think Im gonna try it
In just 4 weeks bro?
10 sets in each exersise??
What is the science of this routine, how come many people get success with it. I tried it last year but I never progressed :/ . My form on all the exercises just go to shit after 4-5 sets and i dont feel the muscles working at that point
Work harder
Would really help me, if you could answer: Is A or B right?
A.) 10-20 sets for exercise 1, followed by 10-20 sets for exercise 2, and so on
B.) 1 set exercise 1, 1 set exercise 2, one set exercise 3, 1 set exercise 4, 1 set exercise 5 and then repeat this for 10-20 times?
Really appreciate this vid. Keep up the hard work!
Since he rests between 60-90sec, I think your max-reps should be between 8-12 reps.
2:13 Try not to bend your arms
2:14 **Bends his arms**
2:24 Try not to swing
2:25 *swings*
@@kevinrznd995 lol true
He was saying not to do what he did and showing an example
@@stubbsy8120 that's what I thought xD
Выучил за 3 дня, обычными попытками удержать ровное тело. Элемент ведь чисто силовой, всё что надо - это наличие силы и понять какие группы мышц надо напрягать.
Russian Power !! respect from India..
Started this routine today, changed a few things to suit my weaknesses a little more but have to say....tough workout!!!! Great stuff guys
Good luck and don't forget to share results!
Эта программа для тех, кто уже многое умеет!!! И многое достиг! Эти упражнения новичок и обычный среднячок не потянет!!!
Да, для новичков есть 100-дневка - workout.su/100
I did this workout just 2 times (2 weeks) and i can do front lever with perfect position 4 seconds, you are insane man thanks a lot
you are welcome!
How many sets for the first 2 exercises?
what kind of hold must be done during the program? I am currently on "Adv one leg" 6x10" I do this or try the full version? Thx
How s going on bro?
Yes
Bro?
Did half the exercises once a week and it worked. Do front lever gtg after the fourth week
Great, congrats!
Street Workout thank you! was skeptical but stuck with it and worked out nicely. is there any 4 week human flag video?
Между упражнениями тоже 1 минута.
если я держу 6-8 секунд, по этой же методике можно увеличить свой показатель?
Street Workout Можно, но не особо. 6-8 - это уже хороший показатель.
+WorkOutRussia многие 20-40 секунд держат, по-моему, меньше 10-15 не результат
Street Workout меньше 5 не результат, 5 уже хорошо, ну а дальше кому нравится держать долго - можно тренить.
+WorkOutRussia я уже до 12 секунд добил)))
It's been along time since i found this routine it helped me befor to get it in less than one month, and now i want get it again, thank you
Great to hear that!
after i do the first exercise, i cant even do the L (without pull ups), any tips for it?
Get back to basics - push-ups, pull-ups and dips!
keep trying! I too could not do them at the beginning, but the more you try, the better you get!
Ахринительная видюха, ахринительная программа. Ребята, огромное спасибо вам за ваш канал и за то что вы делаете!
+vad102 Пожалуйста =) Ставь лайки, делай репосты, постараемся снимать больше видео в этом году ;)
***** лайк в стоке). Репостить некуда ибо не зареган в соц сетях.
+vad102
ты уже пишешь в соц.сети
+Achmed не стал бы называть ютуб соц сетью, а гугл плюс это ваще какой то викидышь)
vad102 и тем не менее, это так.
Nice video. I'm gonna alternate front lever on tuesday, thursday and saturday and planche monday, wednesday and friday :)
+Luks Team Good luck in your training ;) like, share and subscribe - more useful videos to come ;)
thank you so much russian people!
you are welcome!!!
This training is awesome.It increase my front lever progress as well.I can do now straddle front lever,and bad form of front lever.NOTE:I train only a week.
i can hold fl for like 3 sec ill do this for 4 weeks from now and then come back too tell you how much i improved by
You will be please by results ;)
i will start this tomorrow, aaand i will reply also :D after 4 weeks ^^
Looking forward for the results as well
@@Paul-es5tz already one week done, and i did this weeks frontlever workout already, so im just gonna try maybe tomorrow some frontlever exercises! and then 2 weeks left and i will see if i notice any difference... i actually have seen already some results, i have muuuch stronger fl hold ^^
It's been around four weeks, how is the progress?
I've seen so many positive comments about this video... Okay guys I'm trying right now. At this current moment I'm in the middle of the workout and I hope can see good results...
Good luck and have fun!
@@StreetWorkout I just finished the workout I did only 60 sets in total... Am I gonna be sore tomorrow? LOL
@Alef Brito, so did you get the FL after 4 weeks?
Воркаут России и программа на английском.. зб..
русские сабы же и ссылка на статью на русском в описании. канал международный, Россия в названии - указание на страну авторов
эт как прога на 4 недели но выполнять можно раз в неделю ? 4 трени и все ?
Да, и после них у тебя будет передний вис.
WorkOutRussia опробую на себе, обязательно отпишусь! Увидимся через 1 месяц)
Nu i kak? Poluchilsja vis?
thanks for this exercice . i got better in a week . i can't straightening my legs before but now i can 'll give you feedback in the next 3 weeks
+Rob bailey Yep, this program REALLY works!
Means before you already can straddle?
post a full workout - you doing the full workout or don't post unreal routines
We do full workout, that's how we got Front Lever in 4 weeks. That's how everyone here got it. This is why our tutorial is one of the best on youtube. BTW posting full training videos would be hell of a boring and no one will watch it. But if you get us 500k views here, we will post it, no problem
+WorkOutRussia its about proving that YOU can complete this workout. Everyone with basics could have done a vid like that by doing a one rep of each exercise. I mean someone at level (not even straddle front lever) can't complete this. All I ask for is making the workout real or proving that at leasy people who can hold FL can complete this full workout that's all
Greeting from Canada, love your rountine, it really helps me with front lever. Pls do more videos like this :)
This is impossible for me because i am 6 feet tall
PAANDY G not true check out tom merrick he is far from the strongest but he can still fl his heighy
Guess he just referred to the song :D
@@StreetWorkout i can't get it
WorkOutRussia oh shit yeh i completely forgot about that 😂😂😂😂 ignore my comment
@@user-bk9mt4kj8d we aren't able to express sympathy towards you because you don't speak metric
Because several of our people had already done this routine and improved their FLs significantly!
So that's 50 sets of max reps/time and that's impossible to do with 1 min rest. After first set my next is 20% weaker and that would be 1 or even 0 rep after 15/20. sets..
It takes a lot of effort to get results in short time, do your max!
*****
Hey thanks for answer. I did it somehow, I feel the burn xD
I am able to do front lever raises and even hold front lever for 2/3 sec but after first 2 exercises I was barely able to hold bar :S and my raises was so low >.
Westley Wolf
:D well congratz now you do 12 sec hold.I rest today and tomorrow or tuesday I start doing this to the max
Edwardcho Vaklinov
Well yeah it's hard but it's worth it. Just don't try to hold it for max time like I did. Injured shoulder and arm xD
Ok dudes what i will do is do 1st exercise max reps rest 10 sec start 2nd ( as a superset at least 10 sec rest in between) and for 30 min i may do these exercises before the next ones.But your point is to train as much as you can the core even if that means u can only do 1 rep from soreness as a last set? That sounds cool :) I will give my best 10 sets of everything even if I cant complete some sets I hope I will feel the burn in the morning thanks guys and greetings from Bulgaria.
One of the next videos will be a muscle-up routine, so subscribe to the channel ;)
Great tutorial man 👍🏾👍🏾
Trying to get front lever in 4 weeks, hope this works! Thanks man!
Russel Realeza any results?
Kevin Stroesser-Perceval 3 weeks ago I could do a tuck front lever. Now, I can now do 5 second static hold of One Leg Front Lever
After one month results?
Keep going dude. New news?
4 WEEKS HANNIBAL FOR KING PLANCHE ROUTINE!!! Check it out too ;)
th-cam.com/video/38xRospmz9Y/w-d-xo.html
One arm pull up in 4 weeks?
Starting today I will check if it works
@@justaguyfromreddit is it working?
I wanna start today
Nima Rashidi there are better ways, if you want more explanations just replay to this
@@justaguyfromreddit tnx for your reply
Im really glad to know
And by the way i can hold straddle fl with badform for about 5 secs
And working on my one arm pull ups
After 7 training sessions in about 1.5 months i went from straddle to a shaky 2s front lever with not so good form..
I wished the results were better because the training was very brutal, too bad it isn't.. (for me)
Anyways thank you for replying to my questions, and good luck to those who wants to try this routine!
I will try this starting this week. After four weeks I will post again if I have mastered it. If I have, it will be proof that this works ^_^ let the journey begin!
xXDrillethXx Good luck and have fun ;)
Honestly I took some exercises from this and one of the best are the pull ups those will work ur abs good > can hold it with respectable form form for 2/3 seconds
congrats!
This routine is great! Good Job :) I couldn't even do body swings before and just after 1st session I can do them and it really looks like that I'm closer to the front lever. Today I've got my 2nd session :D
grats;)
He started with what was showed in the beginning of the video. This routine will improve your FL no matter where you start.
I subscribed and liked this video becuase its perfect... gives me exactly the routine I need to follow every week... please give us more videos like this about planche, muscle ups, handstands, etc.!!!
Dragon Flag - th-cam.com/video/HmNMNHEPcZc/w-d-xo.html
Muscle-Ups - th-cam.com/video/lPAqnkEfr90/w-d-xo.html
Hannibal Planche - th-cam.com/video/38xRospmz9Y/w-d-xo.html
Handstand - th-cam.com/video/knQ-kIi60As/w-d-xo.html
Hey, I appreciate you showing us the exercises and how to do them 👍🏻. I have a question and I’m hoping you can answer it. I’m a male, 13 years old, I workout everyday and play sports, I just started calisthenics and I just learned the elbow lever. Do you think it’s possible I can learn the front lever by doing these in a month?🙏
Depends on your level.
In 4 weeks, i finally did it, before. 1 sec hold max. After 4 weeks 15sec hold. Thanks! Im 14 years old btw .
Well done, bro!
Thanks😁 keep it up make more tutorials, they are the best!
This routine looks brutal. Fifty to one hundred sets of anything will smash you big time. I would imagine 20 sets of FL negatives might be enough on its own.
You have to do different exercises to fully load your back! And this is brutal, yes, that is why only once a week!
dude i just wanna say you're awesome keep uploading more tutorials !!!
thnx, we will keep working on new videos so subscribe and stay in touch!
i did and thank you so much :) im working on my front lever now! ill let you know when i perfectly do it
Best routine i cant believe how after only one train i holded front laver for like 2/3 secconds maybe to the end of the mounth i will for like 5/6 secconds. I recommend . Thank you guys please can you show us training for one arm pull ups ?
Nice tutorial and song. I am still working on front levers, so I'll try this routine to help me.
David Carruthers People say it helps, so good luck in your training!
Ok, I´m trying this out. Four weeks from now, I´ll come back and say if I´m able to hold it. (I´m already in good shape and can nearly hold it with one leg)
same here i can do one leg, im gonna try this routine !
Sami Gabriel Jacquin nice
Aight guys me too!
Спасибо парни, познавательно!
Oh Man! I have to follow your lead and try this. Thanks for sharing. 💯💯💯
Hey!
I just want to thank you so much for making this program. Im on my third week and my front lever has been improving alot thanks to this, im almost making it now. I'm just doing the first 3 exercises to failure for 10 sets, then i feel like i can't do more. Do you think that i should do the other 2 exercises aswell? Anyway i have one week left and i think i will make it until then.
Thanks alot, keep it up! :)
fantastic video...I am going to start on this tutorial right away. Hoping to do Front Lever and Muscle Up one day
+ndegwakg Good luck and have fun ;)
+ndegwakg Also check this for Muscle-Ups - th-cam.com/video/lPAqnkEfr90/w-d-xo.html ;)
Me and my brother are going to give this a try. At this point can hold the FL for 3 to 6 seconds, but I've been stuck here for months...
This routine will definetely help you, so don't forget to drop a msg afterwards!
Thanks for sharing I will definitely use this info. Hopefully I can post my accomplishment soon.
Thank you! Share and Subscribe - more videos to come soon!
great routine, thanks for your clear instructions! It helps a lot!! Greats from Germany...!!!
Germany? Great! Subscribe, more routines to come in the Spring ;)
0:39 Охх, как он себя роняет в начале...
Верю, что это можно осилить. Но даже с хорошей подготовкой придется попотеть 😅
Мне кажется, горизонт сложнее выхода силой. А у меня он пока не получается 🤷🏽
Week 1: Day 1: Can do all exercises but 5
Day 2: Fucking sore
Every day was still sore due to other supplemental exercises
Week 2: Day 1: Can now actually perform exercise 5 but not for 5 seconds, more like 2.5-3 seconds. Exercise 4 feels waaaay more solid then last week
Keep working!
i got better in a week with this exercise. I can't even hold the lever before but now i'm in the advanced lever. I'll give you feedback in the next 3 weeks
+Đức Thắng Bùi Yeah, man, this stuff works! Proven by thousand of people! Keep us updated with your feedback and good luck with your training ;)
What about now?
it takes me more than a month but I got it. Its a bit hard in the beginning tho
Astro64 it takes me more than a month but I got it. Its a bit hard in the beginning tho
Đức Thắng Bùi grats!
Ok so, as i‘m curious if it works i will try it. I have the mindset „can‘t be worse after the 4 weeks“. My current progression is around 10 seconds advanced tuck front lever. I can do like 18-20 pull ups. So, thats it! I will be back in 4 weeks and tell you how it went!
Keep us updated each week!
Ok so, I just did this workout the Second time! I had to do easier progressions of some exercises though. The workout is really really hard!
The last week it was easier to hold the adv. tuck front lever and I held it for 15 seconds (so increase of 3-5 sec). One thing I can say for sure is that this workout improves your grip strength (forearms are dead)😅
Let’s see how I progress in the next 2 weeks🙃
@@hansfritz3094 and??
Sebastian Henke oops forgot the update last week... The workout is still hard with easier progressions. But, this week I could hold a decent straddle front lever for 5-6 seconds! So, progress is definitely noticeable. One problem is that I have been sick the last 3 days and I couldn’t exercise... Tomorrow I will do the 4th workout (so, the last one) and then I will see what happens in the following weeks!
And now????
it does, however your goal is not to be better at next set, your goal is to improve your FL!
Thank you very much for awesome routine, I like explosive progression
Hi guys! This tutorial is perfect.. i got my front lever thanks to this and thanks to you for making it! I have a question tho.. can be this routine performed 2 times a week with 5 sets of every exercise? Will it have the same result as doing it one time a week with 10 sets? Thanks and keep the great work!
gonna follow this for the next 4weeks! thanks! atm i can only go into it and drop back down.
i've held it for 4 second, thank you very much =))))