Back Lever Exercise Improvement Program
Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.
- Session 1: Test: Max back lever hold. If you cannot do a back lever, find the smallest band to hold a ten second lever.
- Session 2: Every minute for five minutes, complete three back lever eccentric lowers from inverted hang (scale to tuck, single leg tuck or straddle if needed).
- Session 3: In five minutes, accumulate two minutes in a back lever. Use band assistance or the Ring Thing if required to reach two minutes.
- Session 4: Every minute for five minutes, complete three back lever pulls from inverted hang to back lever to inverted hang (use band if required).
- Session 5: Every minute for five minutes, complete a 15 second back lever (scale to tuck, single leg tuck or straddle or use a band if needed).
- Session 6: Every minute for five minutes, complete two slow skin the cats.
- Session 7: Every minute for five minutes, complete three back lever pulls from inverted hang to back lever to inverted hang with slow eccentric (use band if required).
Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.