DAY 5 / FRIDAY - Front Lever & Pull (Hypertrophy Focus)
Follow the front lever isometric exercises in the video. Use additional resources for other front lever isometric exercises.
Focus: Pull hypertrophy/endurance and front lever practice. This complements Tuesday’s heavy work by using higher volume (moderate intensity) for the pulling muscles and core.
Strength – Assisted Front Lever Pulls:
3×8 Front Lever Pulls or Ice Cream Makers (pull from dead hang to front lever, then lower). Use an easier progression or band assistance such that ~8 quality reps are possible. These dynamic movements train the lats through the full range used in a front lever and build muscle.
Rest: ~2 min.
-
Add a short summary or a list of helpful resources here.