Exercises explainaitions with

videos and in depth written

details for performing made to
help you increase your hold,
do your first pull up(s) and
help you structure your
workout!

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15) ............................................................... why no one arm front or victorian bro?
’’Epigraph’’
they say that writter can quote before his first ’’chapter’’ of the book, so here imma do just that:

Source: youtube video: ’’Danny Rodrigues – impossible is nothing’’.

 Why
S- street workout.
S- scoliosis. XXVII?
Motivational writtings don’t work much for me, so I will just share my
beggining story here. Lowkey unpopular opinion is that genetics are
playing the huge role in this sport. I share this thought so bad.
Alongside short arms/ legs that play the huge role as well. When
genetics give you mixxed gifts is weird tho. All the above + scoliosis (a
sideways curvature of the spine). My mother was diagnosed with 49
degrees and had to take surgery to her spine, living with the literal BAR
holding her spine straight in her body. I have been diagnosed once my
right body side has been bent for 19 degrees ’’only’’. Physio suggested
some at home exercises that led to No PrOgReSs. Driven with fear, one
day ’’Hanibal for king’’ appeared on my youtube feed.
G- genetics, I realised that I could do 15 pull ups by attempting my max
at the very moment, started figuring out muscle up elements technique May, 2013.
on my own. Three succesful reps of these in short time and oh youtube
again, found all about ’’DS’’ workout legendary athletes from Russia/
Ukraine/ Kazahstan at the time. I fell in love. NO HOMO xD. Human flag
was the first element that I did after this. Back lever was on the list.
Damn, way to hard somehow, so I just..turned it over. Front lever
instead. Two months for five seconds of hold. BUT HEY. If I learned the
victorian cross, why couldn’t you? We don’t force ourselfs here to
speedrun my achievement. I will share with you here everythng that I
wish someone have told me while I was figuring it all out by myself. Or
do I really wish that? Let’s begin our journey :)
 www- what, when,
why
The whole ’’philosophy’’ for scheduling my routine is quite easy to understand:
*Warm up:
s̶e̶r̶r̶a̶t̶u̶s̶ ̶a̶n̶t̶e̶r̶i̶o̶r̶,̶ ̶l̶a̶t̶i̶s̶s̶i̶m̶u̶s̶ ̶d̶o̶r̶s̶i̶, q̶u̶a̶d̶r̶a̶t̶u̶s̶ ̶l̶u̶m̶b̶o̶r̶u̶m̶,̶ ̶r̶h̶o̶m̶b̶o̶i̶d̶,̶ ̶t̶e̶r̶e̶s̶ ̶m̶i̶n̶o̶r̶,̶ ̶l̶a̶t̶s̶,̶ ̶r̶h̶o̶m̶b̶o̶i̶d̶s̶,̶ ̶s̶p̶i̶n̶a̶l̶ ̶e̶r̶e̶c̶t̶o̶r̶s̶
YOUR ENTIRE FUCKING BODY. No matter how safer than planche and other elements this may seem, your health is the most
important thing in the world.
*ATTEMPTING PART OF THE WORKOUT.
At the start you want to focus on giving it your best shot. For example, if your current best front lever performance is
consistante of the single rep of advanced tuck front lever pull up, you shouldn’t be wasting your energy in this state by doing
just a single rep here/ on just holding the advanced tuck front lever. Attempting the second rep would be the move to go for. It
doesn’t matter if you do the full rom or half rep- as long as you are forcing yourself starving for more than your current state.
*DYNAMIC PART:
Exercises of this kind should be done at the begining of your workout, when you have the most energy to use.
*The isometric(STATIC) exercises should be done at the end of your training. Every 2nd training should be floor conditioning,
and at the end of each session- STRETCHING.

Volume is to be controled here, which means that BANANAS are accaptable to the point where you shall be stoping once your
lever is looking like.. advanced L sit type of thing.
Greatest tip I can give to you is to ALWAYS record your workouts from the angle where you will be able to see your form
correctly for all the form spots (not from the above/ under your position). Not only that you will be able to realise and fix on
time your mistakes and gain the correct muscle memory, but you will for sure rewind on those and be hella proud of what
you’ve been able to reach with your body over time.
Become your own
 From advanced tuck
5) Slowly start going back Exersise: advanced tuck raise
1) Hanging position on the bar down. 3-4 seconds of PURE
- body relaxed, grab the bar
CONTROL of every detail.
around shoulders level
- flex your sides/ obliques and
grab the bar tight 6) Once again you are in hanging
- but dont make the false grip position, now you can PROTRACT
what so ever. slowly(quite oposite of what I did)
and stop flexing your core.
2) Retract your scapulas slowly andREPEAT THE WHOLE EXERCISE.
controled.
3) Raise your body up for aprox. 3
seconds until the advanced tuck
front lever level. You’dbe
focused on raising it from your
lower back the most (not your
legs) don’t let go of either of the
above mentioned flexions/
activations.
4) Hold the advance tucked
front lever for the same amount
of time, dont bend your elbows. *I would suggest doing this exercise even at the advanced level, cause going with hella
volume can fuck up your form over time, making your form look questionable with
protraction*
 Moving on to the resistance band

- Positioning of this assistance tool for the front lever specifically should be at the
LOWER BACK LEVEL (slightly above the ass).

- Each exercise performed should be WITHOUT the false grip for more lats/ back/
all the muscles activation. You want the band to help you, but not to do it
entirely for you, right?

- You should have acess to at least 2 different types of those, just so you can adapt
it in need of the rep range so you don’t feel like you wasted your time/ energy
doing absurd number of reps.

- There isn’t form problem that resistance band can’t solve over time, that’s why
you should be focusing at this point more on volume.
Front lever press
There is an actual TRICK here that will help you perform, while at the same time activate more muscles
needed for the executions:

- 1) no false grip

- 2) thumb on the bar level (additional hand strength), band at the lower back level

- 3) obliques/ sides flexing before entering the level, keeping em tight through the whole routine

- 4) FIND YOUR EASIEST WAY OF ENTERING THE FRONT LEVER

(now this is subjective, its either raising one leg off the floor after another, going from tucked to full, joining
legs together from straddle, etc. Etc.). This one you should be figuring out on your own, just by feeling how
it’s easiest for you to maintain the core flexion.

- 5) Hold the front for 3 seconds, then start pressing up

(try to use your hip/ glute /quads flexing to press without losing the lower back proper form
(THAT’S WHY it’s recommended to be done with the band thats more helping, decreasing it over
time just so you end up properly understanding the movement and form).
*TIP: You want to press your body up with your grip feeling as if you wanted to BEND THE BAR. This way
you will get through easier with higher level of activations. As you are in the inverted hang alike position
you can inhale again/ rest for a sec or two and as well fix your obliques/ sides flexion.

- 6) Here you are going back down but WITHOUT the ’’bar bending’’ technique. Try to go back paralel/
not higher than the lever level. You can go lower than the front lever level here for few angles, making
it much harder to press up again tho.

*RECORD YOURSELF performing this FROM THE SIDE ANGLE for noticing better.
 Negative
The holy grail of doing any element, attempting.
1 leg front/L sit to front
1- The first thing to do will be to place yourself in the starting position,
with the grip as comfortable and hard as possible. You can either jump 1 LEG:
Begin in advanced tuck front lever position, then by
from the platform or use the lower bar so you are in order to adopt this
extending one leg out fully, and bringing your adv. tucked
position, without wasting any energy as doing muscle up/ pull over leg/knee forward past the bar level to create an advanced
would do. tuck position/one leg.
2- Start going down as slow you can. Try to maintain the same form at all
times, with an emphasis on NOT flexing your hips, please keep them L SIT TO FRONT LEVER:
neutral all the time. At the beginning phase, grip and all the previously
3- Don’t rush at any time of the movement and try to maintain the same mentioned activations as always. Then slowly go out of your
speed at all times, it’s crucial to control the movement all the way down. lower back (not legs, but your quads remain flexed), its very
important to control this variant without making it banana
Great thing would be bending the elbow of your stronger hand for few
imeddiatelly, so prepare yourself to shring one of your legs
angles for getting more control of it(ofcourse you will find it much easier back into the 1 leg variant, while having that bridge in your
to remain in the air few angles above the front lever level). It will not lower back still. From there focus on volume once again,
allow you to hold you any lower than the lever level probably(much press the 1 leg front back up and try doing negative as
harder/not recommended cause of the muscle memory). previously explained, to build up on stamina for your
current stage. It would be great IF YOU HAVE FRIEND(s( to
Priority however would be not doing the advanced L sit position, so if use a hand, someone standing behind you not bands))
you feel avoiding this is too hard, switch to an easier variation such as pushing your lower back up a bit once you enter the lever,
just so you remain in proper ’’bridge’’.
one legged one, BUT follow it with the press back once at least in this
form, with all the proper activations.
10 seconds
Once you are at this point, you will probably aim for pull up/ touch and harder b) tuck extensions to front lever hold
variations. How to maintain the hold and gain more time while at the same time Here it’s not important for how long you will be holding the tucked
activating more of your back shoulder and muscles required for pulling stuff? variation, dont waste your energy in such a meaningless way. Once
you position your no false grip and get yourself into the air with
Organising the training in a way that you will do front lever let’s say.. at least three previous activations/ flexions and you dont swing in it, extent the
times per week, for example: body out of your lower back to the full variation (hips neutral).
Monday: Front pull/ touch training 5x 5:
Wednesday: Light training for achieving goals. 1. set with 5 seconds of hold,
Friday: Hold training. 2. set 4 seconds
Third day should be spent in a best/most efficient way possible to increase your Set 3, 4 and 5 with 3 seconds of hold after the extension.
seconds, as shown in the program incoming/ video demonstration for the exercise
b) followed by the c):

a) Hold 6 series of front lever:

1. 10 secs; 2. 8 seconds; 3.7 seconds; 4th, 5th, 6th set: 5 secs.

( rest in between hold should be lasting 2 minutes) Here I hyperextended my hips just to demonstrate the form that should be
’’perfect’’ and you capable of holding it at this point for aprox. 3 seconds.
Don’t focus on ’’overdoing it’’ this way yet.

c) Advanced tuck front lever pull ups:

5 sets of 3 reps(as shown on the page 12 BUT without the ridiculous
amount of the false grip this time.
Let’s...pull!
Once we build the base of 10 seconds of hold, heres how the slightly bent arms work will
pay out for us. Since that can misslead you with the form over time we will add the
controled easier progression for maintance.
Understanding the momentum. Since you figured out how it´s easiest for you to enter the
lever, make sure that you are doing on the lower bar. False grip/ obliques/sides flexing and
entering. The exact moment that your legs left the floor is the moment when you can use
the Newtons first law of motion. You shall be able to move up for few angles. Once you are
Demonstrating the momentum
unable to pull even a bit, volume comes in place once you do an additional muscle up from and the rep range:
the front lever.
Understanding the rep range. Once you reach a certain level without the band you should
focus on not allowing your body to go down/ your arms to lock all the way down. As you are
coming back down your body should already be prepared to go back up a bit, just so you
remain in the range for front lever touch aiming range. Use your head/neck in your
advantage by flexion, facial expression may help you here as well, feel free to use every
detail no matter how it feels for you, you are on the training, not in public place to be
’’judged’’ for.
Best exercise once this is figured out would be the combination of rubber band pulls with
advanced tuck front lever pull ups, for example:
1) attempting front lever hold with bent arms (in a way with body as closeR to the bar as
possible)
2) banded front lever pull ups (1 set max without the false grip)
+ 2 sets of the false grip variant
3) 1 leg pull ups/ advanced tuck variation with false grip
5 sets (for exam. 3 sets 1 leg/ 2 sets advanced tuck 3-5 reps) *NEXT SLIDE*
4) Advanced tuck raises FOR FORM CORRECTION *PAGE 6*
 Advanced tuck front lever pull up

Performing on the lower bar to make it easier to control. False grip

for the same reason, here we should be comfortable with it.
1- sides/ obliques flexing all the time, BODY STABLE
2- once you enter the lever your elbows should be locked
3- hips in neutral position(in line with shoulders and heels)
4- back retracted
5- dont pull too aggressively (as I did with the 2nd rep)
(we flexxed all the mentioned body parts so once you get to the
touch level you should be able to remain stable/ no swinging)
6- hold the touched position 3 seconds
7- the most important is to go down with negative for 3 seconds
8- REPEAT, but again, speed of pull up shouldn’t concern you
• Neither should number of reps at this level!
• We must establish that you are capable of performing 3 reps of
those with proper control before moving onto the next
progression, which would be the same, but in 1 leg/ changing legs
stimutenously(once in touch level, keep your body ´touching the
bar, just switch to extend the other leg) this exact way.
Touch (or close to)
Let’s say something for volume. Here, we need to play with form to gain more stamina and reach Understanding the hardest/ most
further- yet leaving the form correction at the end of the routine. usefull front lever exercise:
- Your stronger hand should be bent at certain angle while performing, for attempting stronger (you will often see this strange
things. Protraction in the back/ stomach for few angles as well, movement of mine at the
- HIPS REMAINING NEUTRAL. beginning of each exercise, but this
- Let’s say that you can pull the single front lever with inertion at the beginning, you could pull was the easiest way to highlight
additional 69% or at least half rep? Third rep would be 25% at least of the whole movement. the way of activating the needed
Don’t let go of the bar yet, yet try pressing the lever with our BAR BENDING technique, once stability for performing) xD
you are in bar dip starting position you can inhale/ rest/ fix your grip and go into the front
lever with muscle up negative(WITH YOUR ARMS AS BENT ASS POSSIBLE/ AS SLOWLY GOING
DOWN to the locked arms as possible).
- Banded exercise #1 would at this point be the SINGLE FRONT LEVER TOUCH RAISE. Just a
single rep, with band as much helping as its possible, the point is in understanding the
proper execution OF THE NEGATIVE (VIDEO):

Flexed sides/obliques/abs/pistol so the ’’cheating code’’ could be activated for touch in general.
You know how shorter people have such a huge advantage in performing levers? Well, here we
are going to...’’shorten ourselfs’’ as possible. You will realise that after what I did here the
distance from your view to the bar is techniqualy shorter than before those activations - making
it easier to control with additional flexing you have. Once presses, inhale and start exhaling as
you are going back to the front lever touch. Your core should be flexed as mentioned above,
creating the ’’triangular shape’’ of your stomach. It’s important for your body to go back into the
front lever touch all in one peace (legs/hips/torso/head). Changing the band hardness
afterwards, keep on doing touch to negatives for volume again. Those types of training should
be finished, before stretching, with the exercise on the slide 6.
 False grip level up Still RING
There are tons of even ’’false grip strengthening youtube
shorts’’ videos that will help you get control and comfort Grabing the single ring this
with false griping the bar to the poit wheres basically way may help you with
cheating. As you warm up before each session and move understanding the back
towards progressions you will on your own start building shoulder activation, as well as
up the confidence with this as well. Grips are individual in
my opinion, I found myself using this grip the most, which
proper protraction control.
makes no sense what so ever, but here you go This shouldn’t be used as
an..ego feeding exercise, or
something to spam, just pure
However, the best case scenario for from time to time thing for
your learning the touch/ maxing the understanding.
number of reps and holds would be
the Ø45 bar(or any thats not hella
thin) combination of magnesium/
chalk for non- slipery performing and
the grip that would ’’shorten’’ your
arms as much as possible. Your
thumbs are your biggest helpers, so
thats why this is being the most
advanced helping grip/ hardest to feel
comfortable holding with, not letting
your thumbs off the above the bar
level:
One handed front lever, victorian, rings,
floor victorian ???

One handed front lever is a story on it’s own, it requires a certain level of
shoulderzation as well(planche) imo, as well I learned it without any specific
progressions exept for attempting few steps at some point of my strenght
training. Injured my shoulder doing it, and having in mind that I’m not the
doctor or something, I wouldn’t like to be responsible for anything that may
come to you together with this one arm vatiation.
As for victorians- I think it would be fair if I did additional ’’book’’ of this
kind so I could profit in a way that’s fair for both you and me, by giving you
here from 0 to front lever touch and pull ups guidance with such a price? 
 Floor conditioning exercises
Those exersices if you do, please stretch afterwards; you don’t wanna spend the day afterwards siting/ standing as that guy from
the ’’death note’’, it may quite overwhelm you no matter how bissare it looks.
They aren’t specifically for front lever, but its great for pistols/ lower abs, core and back/ back shoulders.
Flex your sides/ obliques before even lifting any of your body parts of the floor any (and keep them flexed) cause you don’t want
to feel like your rib is trying to tore apart all of your internal organs. Adding additional weight over time on your ankles over time in
the first exercise will increase the efficiency, but watch out not to lose any detail in the form shown in the upcoming pictures. As for
the first exercise, you can add aditional weight on the second variant, this time on your chest instead.
*Floor conditioning 1: *Floor conditioning 2:
Do every 2n or 3rd training; its very hard if done properly, I am doing for example: 50 seconds hold- 50 seconds rest, 30
don’t do as big of a lean as I did here, but take a closer look at seconds hold 30 seconds rest.. Rest equal as you held it, and
all the details. You can do "female variant"(with your legs bent you can do sets until you don’t feel overburnt (BUT WITH
at the knee level if this feels impossible atm). PROPER ACTIVATIONS AS SHOWN HERE).

Sides obliques flexed always. Hips, lower back and glute pushing up.
Lower back remains on the floor. Lean position(not overleaning).
Small part of the upper back should be in the air(next to traps), Shoulder positioned backwards.
the rest should as well be on the ground. Scapulas pressing against each other.
Stretching after training.
There are 24 hours in a day, and there are 60 minutes in an hour, we can multiple 24 and 60 to get
1440 minutes in a day.
To get a percentage, let’s use a proportion: 15/1440 = x/100
Now, we can cross multiply to solve:
1440x = 15(100)
1440x = 1500 x = 1.042
15 minutes is 1.042% of your fucking day. At lest spend this much doing this after your
session(s).
It’s such a hypocricy coming from me, but you gotta realise one thing: I am not stretching. Never have
I ever. But since I’m training for a decade now, for sure I have been through ’’RESTING PERIODS’’ of
like are
Those 6+random
months in a row
youtube just
shorts cause
that of you
will help injuries and my
specifically badbut
stretch, habit of not
I do think thatstretching, butand
you are smarter with that comes
considering your
my non-
health existant
important diet,
anyway :) suggar intake and smoking cigarettes, etc.
So give yourself a test, doing the front lever BACK:my way- yet in such a healthier way!
LATS:

https://www.youtube.com/shorts/x97hAScVHHc https://www.youtube.com/shorts/lnz_69dfg_8

TRICEPS:

https://www.youtube.com/shorts/_IOHtPSYGbk

MAKE US BOTH PROUD, MAN! :)

NEVER SKIP LEG DAY

xD