* This is a simplified progression, check my book for a complete progression:
1. Tuck Front lever
With elbows locked and knees close to your chest, practice this until you’re able to hold this for at least 5×30 seconds. Keep your hips at shoulder height.
2. Advanced Tuck Front lever
With elbows locked and 90º at the hips, practice this until you’re able to hold this for at least 5×30 seconds. Keep your torso parallel to the floor.
3. Front lever 1 leg
One will be bent with the knee close to your chest, the other leg will be parallel to the floor with the knee straight.
4. Front lever – don’t bend your elbows at all, keep torso and legs in the same plane and parallel to the ground. Your lower back should be falt and your toes pointed.