Core — NATIONAL INSTITUTE OF CALISTHENICS

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.

Core:

3 sets of Toe-to-Bar Leg Raises × 10-12 reps. Hang from bar, raise straight legs up to touch the bar if possible. Go as high as control allows (at least to hip height). This builds strong abs and hip flexors, and the active hang builds shoulder stability – highly useful for front lever and OAP strength.

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