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© 2025 Honcharuk Oleksandr

Mastery: Front Lever — Stage 1 (Tucked Front Lever (10 sec))

Stage goal: 10 Tucked Front Lever (10 sec) ➔ Transition to Stage 2
  • Lats and shoulder joint warm-up – 8 min
  • Bar Hang – 20 sec
  • Pull-ups – 15
  • Pullover – 15
  • Hanging Leg Raises – 15
  • Abdominal Crunches – 45 sec
  • Push-ups – 12

Mastery: Front Lever — Stage 2 (Tucked Front Lever (20 sec))

Stage goal: 10 Tucked Front Lever (20 sec) ➔ Transition to Stage 3
  • Shoulder and lat warm-up – 8 min
  • Bar Hang – 15 sec
  • Front Lever Top Negatives – 5-6 reps
  • Bent-Over Barbell Row – 12
  • Reverse Fly – 15
  • Hanging Leg Raises – 12
  • Dumbbell Shoulder Press – 10

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

Stage goal: 10 Advanced Tucked Front Lever (10 sec) ➔ Transition to Stage 4
  • Forearm and scapular warm-up – 8 min
  • Bar Hang – 12 sec
  • Pull-ups – 8
  • Lat Pulldown – 12
  • Hammer Curls – 12
  • Abdominal Crunches – 60 sec
  • Parallel Bar Dips – 10

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

Stage goal: 10 One Leg Front Lever (5 sec on the leg) ➔ Transition to Stage 5
  • Deep lats and core warm-up – 8 min
  • Bar Hang – 10 sec
  • Front Lever Raises (Hang to horizontal) – 5-6 reps
  • Seated Cable Row – 10
  • Pull-ups – 12
  • Hanging Leg Raises – 10
  • Barbell Bench Press – 10

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

Stage goal: 10 Half Lay Front Lever (5 sec) ➔ Transition to Stage 6
  • Special dead hang preparation – 8 min
  • Bar Hang – 10 sec
  • Pull-ups – 6
  • Bent-Over Barbell Row – 10
  • Barbell Bicep Curl – 10
  • Hanging Leg Raises – 5
  • Face Pull – 15

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

Stage goal: 10 Front Lever (Negative, 5 sec) ➔ Transition to Stage 7
  • Shoulder and lat warm-up – 8 min
  • Bar Hang – 15 sec
  • Front Lever Ice Cream Makers – 6-8 reps
  • Seated Cable Row – 10
  • Pullover – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

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

Ultimate Goal: Full Element Mastery (Front Lever)
  • Full strength warm-up – 8 min
  • Bar Hang – 8 sec
  • Bar Hang – 10 sec
  • Pull-ups – 5
  • Bent-Over Barbell Row – 8
  • Abdominal Crunches – 60 sec
  • Parallel Bar Dips – 12

Progression Map: Front Lever

  • Stage 1 ➔ 2 Transition standard
    10 Tucked Front Lever (10 sec) ➔ 1 Tucked Front Lever (20 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Tucked Front Lever (20 sec) ➔ 1 Advanced Tucked Front Lever (10 sec)
  • Stage 3 ➔ 4 Transition standard
    10 Advanced Tucked Front Lever (10 sec) ➔ 1 One Leg Front Lever (5 sec on the leg)
  • Stage 4 ➔ 5 Transition standard
    10 One Leg Front Lever (5 sec on the leg) ➔ 1 Half Lay Front Lever (5 sec)
  • Stage 5 ➔ 6 Transition standard
    10 Half Lay Front Lever (5 sec) ➔ 1 Front Lever (Negative, 5 sec)
  • Stage 6 ➔ 7 Transition standard
    10 Front Lever (Negative, 5 sec) ➔ 1 Front Lever (Full amplitude, 3 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Front Lever (Full amplitude, 3 sec) ➔ 1 Front Lever (Strict, 5 sec)
  • 🏆 Final Full Element Mastery: Front Lever
© 2025 Honcharuk Oleksandr
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