FL focused program

[Chris H Laing]

Anyone have a program they used to obtain the front lever. I plan on focusing solely on the FL for my strength training with the goal of achieving a good 5 or 6 second one as soon as possible.

[Nick Van Bockxmeer]

this is my template for my front lever / pulling workout

3 x 3-5 pull exercise 1

3 x 3-5 pull exercise 2

static holds

3 x 3-5 core

pulling exercises can be pull up, row, multi plane or straight arm. volumes can be adjusted to suit intensity (particularly in the static holds).

I like finishing off with core, usually hanging leg lifts or oblique variation.

for example

3 x 5 L pull up

3 x 5 tuck lever row

6 x 10s flat tuck lever

3 x 3 hanging leg lift

some ideas that might help you.