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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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Created by

rahulko

Workout Breakdown

Step 1: Tuck Front Lever Hold

Do this set 3 times

Hanging Retractive Scapula Hold

1 set × 10s

Hanging Scapula Shrugs

1 set × 10 reps

Tuck Front Lever Hold Max

1 set × 1 reps

Tuck Front Lever Raises

1 set × 10 reps

Hanging Lat Pull Down And Knee Raises

1 set × 8 reps

Tuck Dragon Flag Hold

1 set × 15s

Tuck Dragon Flag Raises

1 set × 5 reps

Step 2: Advanced Tuck Front Lever Hold

Do this set 3 times

Tuck Front Lever To Advanced Tuck

1 set × 5 reps

Tuck L-sit To Advanced Tuck Front Lever

1 set × 5 reps

Advanced Tuck Front Lever Negatives

1 set × 8 reps

Tuck Dragon Flag To Advanced

1 set × 8 reps

Advanced Tuck Front Lever Raises

1 set × 8 reps

Advanced Tuck Dragon Flag Hold

1 set × 10s

Step 3: Single Leg Front Lever Hold

Do this set 3 times

Single Leg Front Lever Raises

1 set × 10 reps

Single Leg Dragon Flag Hold (each Leg)

1 set × 10s

Single Leg Front Lever Negatives (each Leg)

1 set × 5 reps

Front Lever Switching Legs Max

1 set × 1 reps

Dragon Flag Switching Legs (each Leg)

1 set × 5 reps

Step 4: Front Lever

Do this set 3 times

Front Lever Raises

1 set × 10 reps

Front Lever Negatives

1 set × 10 reps

L-sit To Front Lever Pumps

1 set × 5 reps

Dragon Flags Drop And Hold

1 set × 5 reps

Dragon Flag Hold

1 set × 10s

Dragon Flag Raises

1 set × 10 reps