Pre-requisites: 10 second perfect Front Lever Advanced Tuck Hold. Resistance bands. Pull Up Bar.
Goal: Achieving a 3s Full Front Lever. Improving overall strength.
Time: 12 weeks. 3 workouts per week.
Workouts within the weeks will be distributed as days "A", "B" and "C". You should rest 48 hours minimum between each workout.
Day A workouts are Push, Pull and Core Strength workouts.
Day B workouts are Legs and Core Strength workouts.
Day C workouts are Push, Pull and Core Strength workouts.
Within each 4 week block, workouts are repeated with progress in reps and time. Once a Block is completed, new, harder workouts appear.
It is recommended to have a deload week of easier workouts before moving on to the intermediates plan after Block 3 is completed. It is also recommended to do mobility workouts throughout the Blocks, at least once a week.
More information in Caliverse app.