DAY 5 / FRIDAY - Front Lever & Pull (Hypertrophy Focus)
Utilize additional resources for other exercises that may not be covered in the video.
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.
Auxiliary / Stabilizers:
3×15 Scapular Depression Shrugs (hang from bar or dip bars and depress scapulae, no arm bend) – strengthens lower traps and lats in the scapular depression motion critical for front lever and human flag.
3×20 Band Face Pull-Aparts (light band, high reps) for rear delts and rotator cuff endurance (shoulders have taken a beating this week; this maintains shoulder health).
2×30s Dead Hang from bar to stretch and build grip endurance.
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