Tuck Front Lever To The Front Lever Hold
Today we have four step that you will need to do but remember that you need to feel comfortable with first step in order for you to move to the second step. 
If you feel that you don't need to do one of the step I am going to give you here I still recommend you to do it for you to have the best form. For those that have been asking you can train the front lever three to four times a week and also you can add it into your abs and back days.
The rest between exercise is 1 minute but if you still need more time take it slow but always do it with perfect form.
So, I hope you guys understand so let's start with the training the first step that I have for you guys today is going to be Tuck Front Lever hold for 10 seconds.
Tuck Front Lever Hold
I showed you this step in the previous part How to Front for Beginners make sure you engage your lower back to better form.- Grab the bar with shoulder width apart.
- Look straight up.
- Retract your scapula as much as you can.
- Do lat pull down.
- Now, Bring your knee up.
- Hold to maximum.
In order for you to master truck front lever hold you need to do the following workout.
Workout- Tuck front lever hold Max.
- Tuck front lever raises 10 times.
- Hanging Lat pull down + knee raises 8 times.
- Tuck dragon flag hold 15 seconds.
- Tuck dragon flag raises 5 times.
That was the first step in order you to move to the second step that's going to be advanced tuck front lever hold 8 seconds.
Advanced Tuck Front Lever
Like the first step this step require a lot of back strength so make sure to have to lower back engage all the time.- Grab the bar with shoulder width apart.
- Look straight up.
- Retract your scapula as much as you can.
- Do lat pull down.
- Now, Bring your knee up.
- Hold your knee before you reach the bar.
Workout
- Tuck front lever advanced top 5 times.
- Tuck L-sit advance tuck front lever 5 times.
- Advance tuck front lever negative 8 times.
- Tuck Dragon flag to advance 8 times.
- Advanced tuck front lever raises 8 times.
- Advanced tuck dragon flag hold 10 second
That was the workout of two step to make sure to master this step in order for you to move to a third step that's gonna be single leg front lever hold for 5 second each leg.
Single Leg Front Lever Hold
This step is little more complicated because it requires the same amount of strength on your lower back and legs so make sure to have those parts engaged all the time.- Grab the bar with shoulder width apart.
- Look straight up.
- Retract your scapula as much as you can.
- Bend your one leg.
- Do lat pull down.
- Now, Bring your leg in lever position.
Workout
- Single leg front lever raises 10 times.
- Single leg dragon flag hold 10 seconds each leg.
- Single leg front lever negatives 5 time each leg.
- Front lever switching legs (Max).
- Dragon flag switching legs 5 times each leg.
That was the workout for the third step makes you to master this step in order for you to move to 4th and final step the front lever hold.
The Front Lever Hold
If you master step 1, 2 and 3 you should be able to hold the front lever.- Grab the bar with shoulder width apart.
- Look straight up.
- Retract your scapula as much as you can.
- Do lat pull down.
- Now, Bring your both leg in front lever position.
- Hold For your max strength.
Workout
- Front lever raises 10 times.
- Front lever negatives 10 times.
- L-sit to front lever pumps 5 times.
- Dragon flag drops + hold 5 times.
- Dragon flag hold 10 seconds.
- Dragon flag raises 10 times.
As you guys saw I include a lot of dragon flag exercises because in my experience dragon flag is very similar to a front lever it's similar because you engage the same muscle likes in the front lever so adding those exercises to your training will help you a lot.
Congratulation For your first Front Lever.
If you have further Question Leave comment.
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