Started by gymtony8, December 1, 2013 · 2 Replies · 2,366 Views
Hello everyone,
I need to create 3 days program to hold planche, front lever. I am training for 2 years in the gym, i can hold back lever, flag but hardly succes to learn planche and front lever.
Can u help me with how u mastered planche and FL?
Thanks and sorry for my English language.
The Foundation series would be your best bet.
day 1. planche and other upperbody pushing exercises
day.2 front lever and some other upperbody pulling exercises
day.3 legs and flexibility work
repeat.
u also need to train more dynamic exercises for example in day one u can do HSPU and dips
in day 2 u can train one arm chin ups and in day 3 pistol squats ,calf raises and front or side splits
if you need advices on how to progress in planche and fl id say foundation series are THE BEST