6
Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I want to share with you my current front lever workout, since I'm often asked how I train it, what exercises I do and how I do them, so I wanted to bring you everything I do in each workout so you have an idea of how you could work this element and continue progressing in each training session. It should be noted that this is a little advanced routine, but, as I always say, it is adaptable to the level of each person, or if you have more level than me, you can increase the difficulty of each exercise. I do this routine 3 times a week, doing a high volume and a low volume, that is, in one training session I do 4 sets of each exercise and in another I do 2 sets, so I can recover well from each session and not overload my muscles so much because the static workouts load our nervous system and we need to recover well in each training session, and to make this more optimal, this method of training is done to perform better and continue progressing 💪🏼.
En esta rutina trabajaremos 11 ejercicios específicos del front lever, aunque está rutina está enfocada en las pull ups, así que les ayudará a seguir progresando en este elemento. Los descansos entre series son de 5" minutos a 6" y entre ejericios 5" minutos. 💪🏼.
In this routine we will work 11 specific front lever exercises, although this routine is focused on pull ups, so it will help you to continue progressing in this element. The breaks between sets are 5" minutes to 6" and between exercises 5" minutes 💪🏼.
Ejercicio 1:
Front lever touch + pull up - 1 repeticion x4 series.
Ejercicio 2:
Front lever pull ups - 2 repeticiones x4 series.
Ejercicio 3:
Victorian lever + front - 1 repeticion x4 series.
Ejercicio 4:
Front lever pull up a una pierna - 6 repeticiones x4 series.
Ejercicio 5:
Front lever press - 2 repeticiones x3 series.
Ejercicio 6:
6 Front lever pull up + touch asistido x3 series.
Ejercicio 7:
Aguantes de front lever +2kg x2 series.
Ejercicio 8:
Aguantes de remo + front lever x4 series.
Ejercicio 9:
Tuck pull ups - 5 repeticiones x3 series.
Ejercicio 10:
Aguantes de australian avanzado x4 series
Ejercicio 11:
Aguante de front lever x1 serie.
Exercise 1:
Front lever touch + pull up - 1 repetition x4 sets.
Exercise 2:
Front lever pull ups - 2 repetitions x4 sets.
Exercise 3:
Victorian lever + front - 1 repetition x4 sets.
Exercise 4:
Front lever pull up on one leg - 6 reps x4 sets.
Exercise 5:
Front lever press - 2 repetitions x3 sets.
Exercise 6:
6 Front lever pull up + assisted touch x3 sets.
Exercise 7:
Front lever hold +2kg x2 sets.
Exercise 8:
Rowing holds + front lever x4 sets.
Exercise 9:
Tuck pull ups - 5 repetitions x3 sets.
Exercise 10:
Advanced Australian hold x4 sets.
Exercise 11:
Front lever hold x1 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien su front lever para seguir subiendo el nivel como lo estoy haciendo yo, tengan paciencia para esto ya que toma tiempo mejorar, pero con esfuerzo y constancia seguirán subiendo el nivel. Muchas gracias.👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and can work well your front lever to continue raising the level as I am doing, have patience for this as it takes time to improve, but with effort and perseverance will continue to raise the level. Thank you very much.👋🏽
|
---|
Comments:
Reply:
To comment on this video please connect a HIVE account to your profile: Connect HIVE Account