1
False-Grip Pull-Ups (Pronated)
4–5×3–5
2
Front Lever
MAIN (Open-Tuck, hip-extended)
4–6×3–5s
3
Front Lever Rows to Waist
3×6–8
4
Front Lever Raises
2–3×2–3 reps
5
Straight-Arm Pulldown Isometric
3×20–30s
6
HSPU (Technique)
2×3–5
7
L-Sit (Parallettes)
Clusters
6–8×3–5s (15–20s minis)
8
Face Pulls
3×15
9
Cuban Rotations
2×12
10
Back Lever
Maintenance (light)
2×8–10s
11
Lateral Raises (Scaption, thumbs-up)
3×12–15
12
Rear-Deltoid Row / Face-Pull Variant
3×12–15