1
Front Lever
Open-Tuck (hip-extended)
6–8×3–5s
2
Half-Lay (micro-holds)
2–3×2–4s
3
Front Lever
Negatives
2×3–5s lowers
4
Straight-Arm Pulldown Isometric
3–4×20–30s
5
Front Lever Raises
2×2–3 reps
6
Weighted Pull-Ups (Pronated)
4–5×5–6
7
Advanced/Front Support (lean)
3–4×10–15s
8
Straight-Arm Adduction Pressdown
3×8–12
9
Ring Dips (RTO)
2–3×6–8
10
Back Lever
Maintenance
2×8–12s (straddle) or 3×3–5s (full micro)
11
Lateral Raises (Scaption, thumbs-up)
3×12–15
12
Rear-Deltoid Row / Face-Pull Variant
3×12–15
13
Lat Width Bias (choose one)
+1×20–30s iso OR 2×6–8 pull-ups