My FRONT LEVER routine focused on Traction and Lever elements [ESP/ENG]

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    isaaccrsw

    Published on Dec 23, 2022
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    Mi rutina de FRONT LEVER enfocada en elementos de Tracción y Palanca [ESP/ENG]

    My FRONT LEVER routine focused on Traction and Lever elements [ESP/ENG]


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    Hola que tal familia de la Comunidad #HIVE y #SWC espero se encuentren todos muy bien. En esta ocasión quiero compartir con ustedes mi rutina de FRONT LEVER enfocada en elementos de Tracción y Palanca. Normalmente entreno de esta manera, los días lunes y jueves trabajo elementos de tracción (específicamente para el Front Lever). Es rotativo, una semana el día lunes entreno enfocado en tracción y palanca, y el día jueves trabajaría en progresiones isométricas (tensión) y la siguiente semana al revés. De esta manera no me dejo nada en el proceso. Suelo terminar con algunos elementos “básicos” como dominadas altas, muscle up, dominadas regulares y algo de ejercicios aislados como curl de bíceps con bandas o en barra fija, esto para acondicionar y poder proteger bien los tendones y articulaciones. Sin más que agregar, vamos con la rutina.
    Hello family of the #HIVE and #SWC Community, I hope you are all doing well. This time I want to share with you my FRONT LEVER routine focused on Traction and Lever elements. I normally train this way, on Mondays and Thursdays I work traction elements (specifically for the Front Lever). It is rotational, one week on Monday I train focused on traction and leverage, and on Thursday I would work on isometric (tension) progressions and the next week the other way around. This way I don't leave anything out in the process. I usually finish with some "basic" elements such as high pull ups, muscle up, regular pull ups and some isolated exercises such as biceps curl with bands or fixed bar, this to condition and to be able to protect the tendons and joints well. Without further ado, let's get to the routine.

    Ejercicio #1: Press Tuck Advance Front Lever a Half Front Lever Pike
    Exercise #1: Press Tuck Advance Front Lever to Half Front Lever Pike


    Imagen1.png
    Ejercicio #2: Tuck Front Lever a Tuck Advance Front Lever
    Exercise #2: Tuck Front Lever to Tuck Advance Front Lever


    Imagen2.png
    Ejercicio #3: Press y Negativa en Half Front Lever Mariposa
    Exercise #3: Butterfly Press and Negative in Half Front Lever


    Imagen3.png
    Ejercicio #4: Touch Tuck Advance Front Lever
    Exercise #4: Touch Tuck Advance Front Lever


    Imagen4.png
    Super Set: Dominada Alta + Dominada Alta con Banda Roja + Dominada Alta con Banda Negra
    Super Set: High Pull Up + High Pull Up with Red Band + High Pull Up with Black Band


    Imagen5.png


    Imagen6.png


    Imagen7.png
    Espero les haya gustado el post. Quería acotar que para poder realizar esta rutina debes contar con una base de fuerza previa. Ya que si no es el caso puedes sentir molestias o hasta lesionarte. Esta rutina está en el rango de NIVEL INTERMEDIO-AVANZADO es decir que podrán realizarla quienes ya tengan la fuerza requerida y el conocimiento sobre la parte mecánica de cada elemento. Si tú quieres realizarla, pero no tienes la fuerza no te preocupes, puedo diseñar una con regresiones (ejercicios mas fáciles), solo házmelo saber en los comentarios y le damos. #vamospormas.
    I hope you liked the post. I wanted to point out that in order to perform this routine you must have a previous strength base. Because if it is not the case you can feel discomfort or even get injured. This routine is in the range of INTERMEDIATE-ADVANCED LEVEL, that is, it can be performed by those who already have the required strength and knowledge about the mechanical part of each element. If you want to do it, but you don't have the strength, don't worry, I can design one with regressions (easier exercises), just let me know in the comments and we'll do it. #vamospormas.

    Saludos familia, muchas gracias por ver el Post.
    Greetings family, thank you very much for viewing the Post.


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    La música usada en el video está libre de derechos de autor.
    The music used in the video is free of copyright.


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    @classicthenix
    @classicthenix
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    @isaaccrsw
    @isaaccrsw

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