The one arm front lever is an advanced static exercise, in which you will mostly use your shoulders and lats. We recommend that only those who already have a good level in Front Lever follow this program. Always remember to do a good warm-up, which you can consult in the first phase of the program. Through this training plan that I propose to you, you will be able to do this static exercise. I recommend you do the routine once or twice a week. Remember, in all unilateral exercises, to do the number of repetitions or seconds with each arm. Created by: @aythamiaytha_pw.

One arm front lever

In this phase we will make sure that we have a good Front Lever base and can work each arm unilaterally.

Front lever reinforcement and unilateral familiarization

In this phase we will learn to work for the one arm front lever, using assisted exercises and tucked progression.

One arm front lever familiarization

In this phase we will work with less assistance in the progressions and will increase the training volume.

Increased difficulty in progressions

In this phase we will test the last progressions before starting to try the one arm front lever.

One arm front lever preliminary

In this phase we will make one arm front lever attempts at the beginning of the routine, while we continue working on the last progressions. Work on it along with the complementary routines until you are able to accomplish the objective.

One arm front lever

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One arm front lever

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