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© 2025 Honcharuk Oleksandr

Mastery: Back Lever — Stage 1 (Skin the Cat (Bended knees))

Stage goal: 10 Skin the Cat (Bended knees) ➔ Transition to Stage 2
  • Shoulder joint and forearm warm-up – 8 min
  • Bar Hang – 15 sec
  • Pull-ups – 6
  • Bent-Over Barbell Row – 12
  • Wrist Curls – 15
  • Abdominal Crunches – 45 sec
  • Push-ups – 12

Mastery: Back Lever — Stage 2 (Tucked Back Lever (10 sec))

Stage goal: 10 Tucked Back Lever (10 sec) ➔ Transition to Stage 3
  • Special shoulder ligament preparation – 8 min
  • Bar Hang – 12 sec
  • Bar Hang (5 sec) – 6
  • Seated Cable Row – 12
  • Hammer Curls – 12
  • Hanging Leg Raises – 15
  • Dumbbell Shoulder Press – 10

Mastery: Back Lever — Stage 3 (Advanced Tucked Back Lever (10 sec))

Stage goal: 10 Advanced Tucked Back Lever (10 sec) ➔ Transition to Stage 4
  • Elbow and pectoral warm-up – 8 min
  • Bar Hang – 10 sec per leg
  • Pull-ups – 6
  • Pullover – 12
  • Barbell Bicep Curl – 10
  • Plank – 45 sec
  • Face Pull – 15

Mastery: Back Lever — Stage 4 (One Leg Back Lever (5 sec on the leg))

Stage goal: 10 One Leg Back Lever (5 sec on the leg) ➔ Transition to Stage 5
  • Back and thoracic spine preparation – 8 min
  • Bar Hang – 10 sec
  • Bar Hang – 20 sec
  • Lat Pulldown – 10
  • Reverse Fly – 15
  • Hanging Leg Raises – 10
  • Barbell Bench Press – 10

Mastery: Back Lever — Stage 5 (Half Lay Back Lever (5 sec))

Stage goal: 10 Half Lay Back Lever (5 sec) ➔ Transition to Stage 6
  • Deep forearm and biceps warm-up – 8 min
  • Bar Hang – 5
  • Bar Hang – 8 sec
  • Bent-Over Barbell Row – 8
  • Concentration Curl – 10
  • Abdominal Crunches – 60 sec
  • Parallel Bar Dips – 10

Mastery: Back Lever — Stage 6 (Full Back Lever (Negative, 5 sec))

Stage goal: 10 Full Back Lever (Negative, 5 sec) ➔ Transition to Stage 7
  • Shoulder and stabilizer warm-up – 8 min
  • Bar Hang – 7 sec
  • Pull-ups – 4
  • Seated Cable Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Face Pull – 15

Mastery: Back Lever — Stage 7 (Full Back Lever (Full amplitude, 3 sec))

Ultimate Goal: Full Element Mastery (Back Lever)
  • Full strength warm-up – 8 min
  • Bar Hang – 12 sec
  • Bar Hang – 3 approaches
  • Bent-Over Barbell Row – 8
  • Barbell Bicep Curl – 8
  • Abdominal Crunches – 60 sec
  • Push-ups – 20

Progression Map: Back Lever

  • Stage 1 ➔ 2 Transition standard
    10 Skin the Cat (Bended knees) ➔ 1 Tucked Back Lever (10 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Tucked Back Lever (10 sec) ➔ 1 Advanced Tucked Back Lever (10 sec)
  • Stage 3 ➔ 4 Transition standard
    10 Advanced Tucked Back Lever (10 sec) ➔ 1 One Leg Back Lever (5 sec on the leg)
  • Stage 4 ➔ 5 Transition standard
    10 One Leg Back Lever (5 sec on the leg) ➔ 1 Half Lay Back Lever (5 sec)
  • Stage 5 ➔ 6 Transition standard
    10 Half Lay Back Lever (5 sec) ➔ 1 Full Back Lever (Negative, 5 sec)
  • Stage 6 ➔ 7 Transition standard
    10 Full Back Lever (Negative, 5 sec) ➔ 1 Full Back Lever (Full amplitude, 3 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Full Back Lever (Full amplitude, 3 sec) ➔ 1 Full Back Lever (Strict, 5 sec)
  • 🏆 Final Full Element Mastery: Back Lever
© 2025 Honcharuk Oleksandr
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