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 – Australian Pull-Ups (Body Rows):
4×12 Bodyweight Rows (aka Australian pull-ups) using a low bar or rings at about hip height. Feet on ground, body inclined under bar. Pull chest to bar, squeeze shoulder blades; 12 reps each set (adjust foot position to make easier/harder).
Tempo: 2-1-2 (controlled).
Rest: ~1-2 min. This high-rep horizontal pull builds upper-back endurance and scapular retraction strength, balancing all the vertical pulling.
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