Front Lever PDF
Front Lever PDF
Front Lever PDF
PLEASE DO NOT BEGIN STAGES UNTIL YOU CAN PERFORM AT LEAST X5 PIKE SKIN THE CATS
ALWAYS BE IN REACH OF THE FLOOR FOR SAFETY
Warm Up – To be performed
before every stage
1. Shoulder Closes with Elastic X20
2. Inlocate & Dislocate X15
3. Tuck or Pike Leg Lifts X10
4. German Hang (feet on floor) 20 Secs
5. Dish Hold 30 Secs
6. Inverted Hang Hold 30 Secs
7. Tuck or Pike Skin the Cat X5
PLEASE DO NOT MOVE ONTO ANY OF THE NEXT STAGES UNTIL THE MAXIMUM HOLD ATTEMPT IN
THAT STAGE IS AT LEAST 8-10 SEC
Stage 1 – 2 Rounds (90 Secs rest
between exercises)
1. Tucked Open Hip Dragon Flag on Wall Bars X6
2. Tucked Open Hip Front Lever, Hips on Elastic 15-20 Secs
3. Lower Half Weighted Dish Hold 30 Secs
4. Pull to Inverted Hang, Slow Negative Tucked Open Hip X5
5. Concentric Pull from Hang, Tucked Open Hip X5
6. Maximum Hold Attempt, Tucked Open Hip X1