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Front 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 front lever hold. If you cannot do a front lever, find the smallest band (seated on band) to hold a ten second lever.
  • Session 2: Every minute for five minutes, complete three front 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 front lever. Use band assistance or the Ring Thing if required to reach two minutes.
  • Session 4: Every minute for five minutes, complete three front lever pulls from inverted hang to front lever to inverted hang (use band if required).
  • Session 5: Every minute for five minutes, complete a 15 second front lever (scale to tuck, single leg tuck or use a band straddle if needed).
  • Session 6: Every minute for five minutes, complete three front lever pulls from hang to front lever to hang (use the Ring Thing if required).
  • Session 7: Every minute for five minutes, complete five icecream makers. Use a band or the Ring Thing if needed.
  • Session 8: Every minute for five minutes, complete two front lever pulls from hang to inverted hang with slow eccentric (scale to tuck, single leg tuck or straddle if needed).
Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. 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.