DAY 2 / TUESDAY - Front Lever & Pull (Strength Focus)
Focus: Pulling strength and front lever development, with emphasis on heavy eccentric and unilateral work (low reps/high intensity).
Skill – Front Lever Isometrics:
Skill – Front Lever Isometrics:
4–5 sets of front lever holds for 6–10 seconds each. Use the hardest progression you can hold with good form. If needed, use a resistance band around waist or perform negatives (lowering slowly from inverted hang to horizontal) for time under tension.
Alternatively, follow the Dragon Flag Core routine from DAY 1 lesson, starting with the easiest progression. Dragon Flag is essentially a dynamic front lever.
Rest ~2-3 min.
(This develops straight-arm pulling strength and core tension specific to the front lever. Short maximal holds build tendon and lat strength.)
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