Name: Playbook - Jess St John - Front lever workout
Uploaded: 2024-02-22T03:31:01.005Z
Duration: 45 min
Description: Front lever workout

This is my current front lever routine (March 2023). Join in on the process 💪🏻

- pull down through shoulders 
- push down on bar with straight arms
- engage core to keep hips at shoulder height (think drive up through hips)
- knees and hips bend
- hips are slightly opened up so knees face upward (think heels to bum)
- chin tucked and breathe

Advanced tuck front lever

- band is around lower back (can also place it under bum for more support)
- grip band over bar
- pull down through shoulders 
- push down on bar with straight arms
- engage core and squeeze glutes to keep hips at shoulder height (think drive up through hips but keep heels low)
- body is in a hollow position
- chin tucked and breathe

Banded front lever

- start in advanced tuck lever with band around lower back
- drive elbows down while keeping core tight to lift hips and shoulders at the same time (back should remain parallel to the floor at all times)
- cue: try to get elbows to touch each other (you won’t, but this helps maximize your range of motion and get your stomach closer to the bar)
- fast up, slow down

Banded advanced tuck front lever rows

- start in banded front lever
- push down on bar with straight arms, drop shoulders, squeeze core and glutes to raise hips to bar
- avoid piking as much as possible 
- slowly lower back to front lever

Banded front lever raises

- start in a dead hang
- drop shoulders away from ears
- lean back and point chest to ceiling
- engage core to tuck pelvis under (hollow)
- bend knees to lift hips higher
- keep arms straight for the entire movement 
- get hips to shoulder height while driving down through shoulders
- slowly lower back to starting position

Tuck front lever pulls

- start in a front support 
- slowly lower yourself forward over the bar so you’re hanging upside down and thighs are on the bar
- find your hand placement for a front lever
- lock out shoulders and lats
- extend feet upward and squeeze glutes and core to maintain a hollow body
- extend legs out to the side (straddle), but don’t bend at hips (piking)
- squeeze everything and lower into a straddle front lever as slowly as possible

Front lever workout

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