Nedko’ s Front Lever Program
Hi there and thank you for your purchase of my Front Lever program!
Have Questions?
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General Tips & Tricks
• This program is suitable for absolute beginners but to avoid injury,
you need to be in general shape.
• Lower to average body fat is recommended before trying to learn
this skill!
• Prerequisites are 5 pull-ups in a single set, 15 Australian pulls in a
single set, 20 seconds plank, and a handstand on a wall. If you
cannot do any of these requirements, I suggest you first start with
my Beginner Bodyweight Workout Program, which is available
here: http://www.nedkosw.com/
• For best results, you should train the Front Lever 5 days per week
but depending on your recovery, you may reduce the frequency.
Train at your own pace!
• Each workout you should be feeling fresh and full of power. Do
not force things as this may lead to injury. If you are tired, skip the
workout, and come back tomorrow! The exercises in this program
are intense so make sure you are trying training at 100% capacity!
• This program is pure Front Lever oriented. It is recommended to
learn only one skill at a time, but if you want to combine the Front
Lever with another exercise (for example the Planche), choose the
3 most difficult exercises from this program and the 3 most
difficult from the other and combine them in a single training
protocol.
• Before each session make sure you do a general warmup for 10
to 15 minutes. Light jogging or rope jumping is perfect. Do circles
with your neck, shoulders, elbows, wrists and hips. Do some
dynamic stretches to make the blood flow into your body.
• After each session spend at least 20 minutes stretching your pecs,
lats, biceps and wrists! This is important and you should not skip
it, if you want to be healthy in the long run!
• If you want to try the Front Lever outside of your training, try to
not do it more than 2-3 times per day as it is intense and heavy. It
may hinder your progress.
• You should get workout bands. For each exercise with a rubber
band, you should adjust it to match your current strength level.
Workout Levels
• Choose a level you will be comfortable to do for one workout so
that it will feel heavy, but doable. Do not skip levels or rush the
process!
• Each level has targets you should reach before you move on to
the next one!
• Each workout you should attempt these target sets and reps.
• Don’t worry, if you cannot do all the sets or all the reps. You will
build your strength over time, just do as many as you are able to
do. You will improve after one-two weeks!
• Be consistent and results will follow!
• After you reach the last level, you may want to move to more
advanced Front Lever variations, like the One Arm Front Lever for
example. I have programs for those, so make sure you check them
out here: http://www.nedkosw.com/
• IMPORTANT: after you reach you targets and they become easy,
do them for 2 more weeks to strengthen your connective tissue.
After that you should move to the more advanced exercises. Do
not rush the process, because it may lead to an injury!
Front Lever Level 1 - Noob
Targets:
- 3 Sets x Tuck Front Lever - Aim for 10 sec.
- 3 Sets x Tuck Front Lever Raise – 5 Reps
- 3 Sets x L-sit to Advanced Tuck Front Lever with Elastic Band –
4-6 Reps
- 3 Sets x Advanced Tuck Front Lever with Elastic Band – Aim for
10 sec.
- 3 Sets x Pull-Ups – 5-7 Reps
- 3 Sets x Chin-Ups – 5-7 Reps
- 3 Sets x Front Lever Raises with Elastic Band – 3 Reps
Tuck Front Lever
Front Lever Raise
L-Sit
Front Lever Level 2 - Rookie
Targets:
- 3 Sets x Advanced Tuck Front Lever - Aim for 10 sec.
- 3 Sets x Tuck Front Lever to Advanced Tuck Front Lever – 6
Reps
- 3 Sets x L-sit to Advanced Tuck Front Lever with Elastic Band – 6
Reps
- 3 Sets x Front Lever with Elastic Band – Aim for 10 sec.
- 3 Sets x Front Lever Raises with Elastic Band – 5 Reps
- 3 Sets x Pull-Ups – 6-8 Reps
- 3 Sets x Chin-Ups – 6-8 Reps
Advanced Tuck Front Lever
Front Lever Level 3 – Road to Straddle
Targets:
- 3-4 Sets x Straddle or One Leg Front Lever - Aim for 15 sec.
- 3-4 Sets x Straddle or Full Front Lever with Elastic Band – Aim
for 10 sec.
- 3-4 Sets x L-sit to Straddle or Full Front Lever with Elastic Band
– 3-4 Reps
- 3-4 Sets x Advanced Tuck to Straddle or Full Front Lever with
Elastic Band – 3-4 Reps
- 3-4 Sets x Advanced Tuck Front Lever – Max. Hold
- 3-4 Sets x Pull-Ups – 7-9 Reps
- 3-4 Sets x Chin-Ups – 7-9 Reps
Straddle Front Lever
Front Lever Level 4 – Straddle Mastery
Targets:
- 3-4 Sets x Straddle or One Leg Front Lever – Max. Hold
- 3-4 Sets x Straddle or One Leg Front Lever with Elastic Band -
Aim for 15 sec.
- 3-4 Sets x L-sit to Full Front Lever with Elastic Band – 4 Reps
- 3-4 Sets x Front Lever Raises with Elastic Band – 5 Reps
- 3-4 Sets x Advanced Tuck Front Lever – Aim for 10 sec.
- 3-4 Sets x Negative to Straddle or Full Front Lever – 3 Reps
- 3-4 Sets x Advanced Tuck Front Lever Pull-Ups with Elastic Band
– 3-4 Reps
- 3-4 Sets x Straddle Front Lever Raises with Elastic Band – 3-4
Reps
One Leg Front Lever
Front Lever Level 5 – Full Front Lever Mastery
Targets:
- 3-4 Sets x Front Lever - Aim for 4 sec.
- 3-4 Sets x Straddle Front Lever – Aim for 10 sec.
- 3-4 Sets x Front Lever with Elastic Band - Aim for 10 sec.
- 3-4 Sets x Front Lever Pull-Up with Elastic Band - 3 Reps
- 3-4 Sets x Front Lever Raises with Elastic Band – 3 Reps
- 3-4 Sets x L-sit to Full Front Lever with Elastic Band – 5 Reps
- 3-4 Sets x Advanced Tuck Front Lever Pull-Ups – 3-4 Reps
Full Front Lever
Have Questions?
Join My Private Facebook Group – Nedko’s Warriors
https://www.facebook.com/groups/397596510894428/
Want To Improve Your Calisthenics Game?
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