STRAIGHT‑ARM LAT PULLOVER (5RM)

• Lie face up on a flat bench with your head near the end.
• Hold a dumbbell with both hands, arms extended straight above your chest (like a bench press).
• Keep your lower back pressed into the bench and feet planted firmly on the floor.
• Shoulders are packed down, chest up.

• Keeping your arms straight, slowly lower the dumbbell in an arc behind your head until you feel a stretch in your lats.
• Then pull the weight back to the starting position using Armour Tempo: 1‑sec explosive pull, 3‑sec controlled return.
• Squeeze your lats and serratus at the top of the movement (when the weight is back above your chest).
• Do not bend the elbows — the movement is all straight‑arm.

• Builds straight‑arm pulling strength specific to the front lever.
• Develops lat, tricep, and serratus engagement.

STRAIGHT‑ARM LAT PULLDOWN

• Attach a straight bar or rope to a high pulley cable machine.
• Stand facing the machine, grip the bar with both hands, arms fully extended overhead.
• Step back slightly, lean forward a little from the hips, and keep your core braced.
• Shoulders are packed down, chest up, arms straight.

• Keeping your arms straight, pull the bar down in an arc from overhead to your thighs.
• Use Armour Tempo: 1‑sec explosive pull, 3‑sec controlled return.
• Squeeze your lats at the bottom when the bar touches your thighs.
• Do not bend the elbows — the movement is all straight‑arm.

• Works the opposite end of the straight‑arm pull compared to the Overcoming Iso Front Lever – Top Position.
• The Overcoming Iso Top Position strengthens the initiating phase (overhead to horizontal), while the Lat Pulldown strengthens the finishing phase (horizontal to thighs).
• Completes the full straight‑arm pulling strength curve, building end‑range control and lock.

TUCK/ADV.TUCK FRONT LEVER HOLD

• Hang from a pull‑up bar with an overhand grip, arms shoulder‑width apart.
• Pull your shoulder blades down and back — do not let them shrug.
• Keep your arms completely straight.

• With straight arms, lift your knees toward your chest (tuck) or extend one leg (advanced tuck).
• Pull your body up until it is horizontal to the floor, forming a straight line from shoulders to hips.
• Hold that position, breathing normally.
• No swinging — maintain a tight hollow body shape.

• Develops the straight‑arm strength and core tension needed for the full front lever.

FRONT LEVER ECCENTRIC NEGATIVE

• Get into the top position of the front lever: either use a box to push yourself up into a horizontal body position, or start in a tuck front lever and extend your legs to reach the full front lever.
• Hold the bar with straight arms, body fully extended and horizontal.
• Engage your core and keep your body tight.

• Slowly lower your body, keeping arms straight, through the horizontal position.
• Continue lowering to a dead hang over a total of 10 seconds.
• Control every inch — no free‑fall.

• Builds eccentric strength and control through the full front lever range.
• Teaches the body to maintain tension at the hardest angles.

TOWEL HANG

• Drape a towel over a pull‑up bar so both ends hang evenly.
• Grip one end in each hand, or use a single hand for a more advanced variation.
• Keep your arms straight and shoulders engaged.

• Hang from the towel with your body still.
• Focus on keeping the shoulder blades pulled down and the core tight.
• Hold for the prescribed time.

• Builds grip strength and straight‑arm shoulder stability.
• Conditions the hands and forearms for front lever work.

ECCENTRIC CHIN‑UP NEGATIVE

• Use a box or jump to get your chin above the bar with an underhand grip.
• Hold the top position of a chin‑up with elbows fully bent.
• Keep your body tight and core engaged.

• Lower yourself as slowly as possible (5‑8 seconds) until arms are fully straight.
• Control the descent — do not drop.
• Pause briefly at the bottom, then reset.

• Strengthens the biceps and elbow tendons through eccentric overload.
• Builds the control needed for slow, heavy lowering movements.

OVERCOMING ISO FRONT LEVER

OVERCOMING ISO FRONT LEVER

TOP POSITION (SEATED PUSH AWAY)

HOLD FOR 5–10 SECONDS

LEFT ARM DRIVE: PUSH HARD AS POSSIBLE

RIGHT ARM DRIVE: PUSH HARD AS POSSIBLE

AGAINST THE PINNED BAR

ACTIVATE LATS & TRICEPS

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• Set a barbell in the rack at a height you can reach with straight arms while seated.
• Sit on a bench directly underneath the bar.
• Reach up and grip the bar. Arms must be completely straight and locked out.
• Plant your feet firmly on the floor. Actively push your legs into the ground.

• Push as hard as you can against the bar, driving it forward and away with straight arms.
• Maximum intent. The bar does not move.
• Simultaneously, drive your feet into the floor. This activates the full body and reinforces hollow body tension.
• Hold for 5–8 seconds. Breathe.
• Do not let the elbows bend.
• Do not let the shoulders shrug.

• Trains the top position of the front lever — the straight-arm pulldown and away that locks the body horizontal.
• Builds lat, tricep, and serratus strength at the exact angle of peak contraction.

OVERCOMING ISO FRONT LEVER

OVERCOMING ISO FRONT LEVER

BOTTOM POSITION (LAYING PUSH/PULL)

HOLD FOR 5–10 SECONDS

PUSH/PULL SIMULTANEOUSLY

PUSH DOWN & PULL BACK

ACTIVATE LATS & BACK

BRACE CORE & DRIVE LEGS

ARMS STRAIGHT INTO THE GROUND

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• Set a barbell in the rack at chest height when lying on the bench.
• Lie face up on a flat bench directly underneath the bar.
• Reach up and grip the bar. Arms completely straight and locked out.
• Plant your feet firmly on the floor. Push your feet into the ground and press your lower back into the bench.

• Pull the bar down and away toward your hips with straight arms. Maximum intent.
• Drive your straight arms through the space behind you. Pull down and push away simultaneously.
• Maintain tension through your feet and lower back. Full-body lock from hands to feet.
• Hold for 5–8 seconds. Breathe.
• Do not bend the elbows.
• Do not shrug the shoulders. Keep them packed down.

• Trains the bottom position of the front lever — the straight-arm initiation from dead hang.
• Builds lat, tricep, and serratus strength at the most mechanically disadvantaged angle.
• Full-body tension reinforces the hollow body shape required for the front lever.

OVERCOMING ISO CURL

PINNED BICEP CURL

(OVERCOMING ISO)

HOLD FOR 5–10 SECS

PUSH! DRIVE THROUGH FLOOR

ACTIVATE CORE & DRIVE ARMS THROUGH BAR

ACTIVATE BICEPS & PULL ELBOWS IN

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• Pin a barbell or dumbbell at a height where your elbow is bent at exactly 90° when gripping it.
• Grip underhand, shoulder-width. Stand close. Elbow pinned to your side. Upper arm vertical. Forearm parallel to the floor.
• Plant your feet and push them hard into the floor.

• Curl upward with maximum intent. The bar does not move.
• Squeeze the bicep as hard as possible. Imagine touching your hand to your shoulder.
• At the same time, push your feet hard into the floor. Drive down like you're trying to leg press the ground away.
• The curling arms and the pushing legs work against each other. This creates full-body irradiation.
• Keep the elbow locked and pinned. Do not let it drift forward or backward.
• Hold for 5–10 seconds. Breathe.
• Maximum squeeze throughout.
• Do not let the elbow drift.

• Builds maximal bicep strength and tendon resilience at the mid-range.
• Teaches the nervous system to recruit maximum motor units in the exact position where the curl is mechanically hardest.
• Fortifies the elbow and bicep tendon against heavy pulling. Armour for the biceps.

PRE-STICK RUNWAY METHOD

• The Pre-Stick Runway method overloads the strongest, easiest portion of a movement—the range just before or after your sticking point.
• You load this partial heavier than your normal working weight.
• The nervous system adapts to handling a supramaximal load in a range where you are mechanically advantaged.
• Then, when you strip the weight back and perform the full range of motion, the movement feels lighter, and you accelerate through the sticking point with greater force.
• The heavy partial primes the nervous system. The full range expresses that potentiation.

PRE-STICK RUNWAY METHOD

FRONT LEVER PARTIALS

LOCKOUT — Keep chest out. Push!

Stop before sticking point

Feet together. Toes pointed.

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• Hang from a pull-up bar with straight arms. Body in a hollow position. Feet together. Toes pointed.
• You will only be moving through the strongest portion of the front lever—from dead hang to just before the horizontal position, where most athletes begin to stall.
• Add weight via a vest, belt, or ankle weights. Load this heavier than your working weight for full range front lever work. This is supramaximal loading in the mechanically advantaged range.

• From a dead hang, pull with straight arms and drive the body upward. Explosive intent.
• Stop just before the horizontal position—the point where the movement becomes hardest. Do not enter the sticking point. Stay in the strong range.
• Pause briefly at the top of the partial. Feel the control.
• Lower back to dead hang over 3 seconds. Armour Tempo eccentric. Keep the arms straight throughout.
• Reset. No bouncing out of the bottom. Not to failure.

• By overloading the strong, mechanically advantaged range just before the sticking point, the nervous system is primed to handle supramaximal load.
• When you strip the weight back and perform full range of motion work immediately after, the movement feels lighter, and you accelerate through the sticking point with greater force.
• The strong range builds the runway. The full range takes off.