Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 909 views

    Okxcbnds

    Uploaded by

    soud aladwani
    This document outlines Nedko's One Arm Front Lever program which contains 5 levels of progressing difficulty. Each level lists specific exercise targets to achieve before moving to the next level. The exercises focus on developing strength for the one arm front lever through progressions like tucked and advanced tuck variations. Completing all 5 levels will prepare trainees to hold a one arm front lever for 3 seconds. The program emphasizes consistency, proper form, and patience to avoid injury while mastering this advanced calisthenics skill.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Okxcbnds

    Uploaded by

    soud aladwani
    909 views11 pages
    This document outlines Nedko's One Arm Front Lever program which contains 5 levels of progressing difficulty. Each level lists specific exercise targets to achieve before moving to the next level. The exercises focus on developing strength for the one arm front lever through progressions like tucked and advanced tuck variations. Completing all 5 levels will prepare trainees to hold a one arm front lever for 3 seconds. The program emphasizes consistency, proper form, and patience to avoid injury while mastering this advanced calisthenics skill.

    Original Title

    okxcbnds

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines Nedko's One Arm Front Lever program which contains 5 levels of progressing difficulty. Each level lists specific exercise targets to achieve before moving to the next level. The exercises focus on developing strength for the one arm front lever through progressions like tucked and advanced tuck variations. Completing all 5 levels will prepare trainees to hold a one arm front lever for 3 seconds. The program emphasizes consistency, proper form, and patience to avoid injury while mastering this advanced calisthenics skill.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    909 views11 pages

    Okxcbnds

    Uploaded by

    soud aladwani
    This document outlines Nedko's One Arm Front Lever program which contains 5 levels of progressing difficulty. Each level lists specific exercise targets to achieve before moving to the next level. The exercises focus on developing strength for the one arm front lever through progressions like tucked and advanced tuck variations. Completing all 5 levels will prepare trainees to hold a one arm front lever for 3 seconds. The program emphasizes consistency, proper form, and patience to avoid injury while mastering this advanced calisthenics skill.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 11

    Nedko’s One Arm Front Lever Program

    Hi there and thank you for your purchase of my One Arm Front Lever
    program!
    Have Questions?

    Join My Private Facebook Group – Nedko’s Warriors

    https://www.facebook.com/groups/397596510894428/
    General Tips & Tricks

     This program is NOT suitable for beginners.


     Lower to average body fat is recommended before trying to learn
    this skill!
     You need to be able to hold a 10 seconds full Front Lever. If you
    cannot do it, I suggest you first start with my Front Lever Workout
    Program, which is available here: http://www.nedkosw.com/
     For best results, you should train the One Arm Front Lever 3 to 4
    days per week but depending on your recovery, you may reduce
    the frequency. Train at your own pace!
     Each workout you should be feeling fresh and full of power. Do
    not force things as this may lead to injury. If you are tired, skip the
    workout, and come back tomorrow! The exercises in this program
    are intense so make sure you are trying to train at 100% capacity!
     This program is pure Front Lever oriented. It is recommended to
    learn only one skill at a time, but if you want to combine the Front
    Lever with another exercise (for example the Planche), choose the
    4 most difficult exercises from this program and the 4 most
    difficult from the other and combine them in a single training
    protocol.
     Before each session make sure you do a general warmup for 10
    to 15 minutes. Light jogging or rope jumping is perfect. Do circles
    with your neck, shoulders, elbows, wrists and hips. Do some
    dynamic stretches to make the blood flow into your body.
     After each session spend at least 20 minutes stretching your pecs,
    lats, biceps and wrists! This is important and you should not skip
    it, if you want to be healthy in the long run!
     If you want to try the Front Lever outside of your training, try to
    not do it more than 2-3 times per day as it is intense and heavy. It
    may hinder your progress.
     You should get workout bands. For each exercise with a rubber
    band, you should adjust it to match your current strength level.
    Workout Levels

     Choose a level you will be comfortable to do for one workout so


    that it will feel heavy, but doable. Do not skip levels or rush the
    process!
     Each level has targets you should reach before you move on to
    the next one!
     Each workout you should attempt these target sets and reps.
     Don’t worry, if you cannot do all the sets or all the reps. You will
    build your strength over time, just do as many as you are able to
    do. You will improve after one-two weeks!
     Be consistent and results will follow!
     After you reach the last level, you may want to move to more
    advanced Front Lever variations. I have programs for those, so
    make sure you check them out here: http://www.nedkosw.com/
     IMPORTANT: after you reach you targets and they become easy,
    do them for 2 more weeks to strengthen your connective tissue.
    After that you should move to the more advanced exercises. Do
    not rush the process, because it may lead to an injury!
    One Arm Front Lever Level 1 – Baby Steps

    This level aims to prepare your muscles and joints for the initial One
    Arm Front Lever training.

    Targets:
    - 3-4 Sets x Tucked One Arm From Lever – Aim for 5 Sec.
    - 3-4 Sets x L-Sit To Front Lever – 6 Reps
    - 3-4 Sets x Advanced Tuck One Arm Front Lever With Elastic
    Band – Aim for 10 Sec.
    - 3 Sets x One Arm Pull Ups – 4 Reps
    - 3 Sets x Close Grip Front Lever Pull Up – 5 Reps
    - 3-4 Sets x Hands On Top Of Each Other Front Lever – Aim For 5-
    10 Sec.
    One Arm Front Lever Level 2 - Preparation

    This level aims is a bit more advanced but still its purpose is to prepare
    you for more advanced variations.

    Targets:
    - 3-4 Sets x One Arm Advanced Tuck Front Lever – Aim for 10
    Sec.
    - 3-4 Sets x Front Lever Pull Ups – 3 Reps
    - 3-4 Sets x Hands On Top Of Each Other Front Lever Raise – 5
    Reps
    - 3 Sets x L-Sit To One Arm Front Lever With Elastic Band – 4
    Reps
    - 3 Sets x One Arm Pull Up With Elastic Band – 8 Reps
    One Arm Front Lever Level 3 – Beyond Mastery

    Here comes the fun part! More advanced exercised will be the focus on
    this level.

    Targets:
    - 3-4 Sets x Tucked One Arm Front Lever Pull Up – 3 Reps
    - 3-4 Sets x Tucked One Arm Front Lever – Aim for 10 Sec.
    - 3-4 Sets x L-Sit to One Arm From Lever With Elastic Band – 7
    Reps
    - 3 Sets x Hands On Top Of Each Other Front Lever – Aim for 10
    Sec.
    - 3 Sets x One Arm Pull Ups With Elastic Band – 6 Reps
    - 3 Sets x Front Lever Raise + 3 Sec. Hold – 3 Reps
    - 2 Sets x One Leg One Arm Front Lever With Elastic Band – Aim
    for 10 Sec.
    One Arm Front Lever Level 4 – Extremist

    You are almost there! This level focuses on the One Leg One Arm Front
    Lever.

    Targets:
    - 3-4 Sets x One Leg One Arm Front Lever – Aim for 10 Sec.
    - 3-4 Sets x Advanced Tuck One Arm Front Lever – Aim for 10
    Sec.
    - 3-4 Sets x Tucked One Arm Front Lever Pull-Ups – 7 Reps
    - 3 Sets x One Arm Front Lever With Elastic Band – Aim for 8 Sec.
    - 3 Sets x L-Sit to One Arm Front Lever With Elastic Band - 4 Reps
    - 3 Sets x One Arm Pull Ups With Elastic Band – 5 Reps
    - 2 Sets x Hands On Top Of Each Other Front Lever – Max Hold
    One Arm Front Lever Level 5 – Alien

    Congratulations! I am truly proud of you!

    Targets:
    - 3-4 Sets x One Arm Front Lever – Aim for 3 Sec.
    - 3-4 Sets x One Leg One Arm Front Lever – Aim for 7 Sec.
    - 3-4 Sets x Advanced Tuck One Arm Front Lever – Aim for 7 Sec.
    - 3 Sets x One Arm Front Lever with Elastic Band – Aim for 10
    Sec.
    - 3 Sets x L-Sit To One Arm Front Lever With Elastic Band – Aim
    for 10 Sec.
    - 3 Sets x Hands On Top Of Each Other Front Lever – Aim for 10
    Sec.
    - 2-3 Sets x One Arm Pull Up With Elastic Band – 5 Reps
    Want To Improve Your Calisthenics Game?

    All My Programs Are Available On

    http://www.nedkosw.com/

    You might also like