Name: Playbook - Women’s Calisthenics - Back Lever Training
Uploaded: 2022-06-25T04:58:36.650Z
Duration: 20 min
Description: Back Lever Training

A back lever is a static hold where you lower your body from an inverted hang until your body is parallel facing the ground. These exercises will help you achieve and improve your back lever. Focusing on full body control, and primarily targeting the lateral muscles, grip and upper body strength.

-Lower your body from an inverted hang until your body is parallel facing the ground.

-Keep your hands as close together as you can, and lock you arms behind your back.

-Engage your core, glutes, and hamstrings.

-Remember to breathe.

Do 3 of your best attempts of the skill

Back Lever

-Bringing your feet through your hands until your hips are completely through and you’re inverted in a tucked position.

-Activate your lateral muscles and hold this position. Squeeze your arms behind your back for added support.

-Engaging your glutes and core, extend one leg behind you parallel to the ground.

Do 2 of your best attempts on each leg.

One Legged Back Lever

-Bringing your feet through your hands until your hips are completely through and you’re inverted in a tucked position.

-Activate your lateral muscles and hold this position. Squeeze your arms behind your back for added support.

Back Lever Tuck Hold

Starting in a straight arm hang on the bar activate your lats and core to bring your legs through your arms and under the bar. Keep rotating allowing your arms to travel behind you into shoulder extension. Once your arms are fully stretched and feet are pointing at the ground then reverse the movement by bring your hips back through until your back to the straight bar hang.

Skin the Cats

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

From a full, nearly passive hang, draw your scapula down and together, thus raising your body slightly but without bending your arms as in a regular pull-up. Feel your head shift backward and your chest raise upward, as your scapular pinch together.
Hold the top position for one second, then return to the starting position. The range of motion is only a few inches.

Back Lever Training

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