Front Lever Focused Pulling & Hips Mobility Superset Workout

Hey Everyone,

This one’s loaded with good stuff. Excited to share it with you.

This practice involves a technique called super-setting that allows for more quality work in a shorter time, without compromising the integrity of the work too gravely.

Typically supersets involve two exercises done back to back without any rest. I’m not adhering to that strictly here. Here I am setting a timer for five minutes between sets of the same exercise, and doing the second exercise any time during that rest period.

This is especially useful for strength workouts that require longer rests, like 5 to 10 minutes between sets, if you don’t want to just walk around between sets. For really serious workouts like heavy back squats, deadlifts, and one arm chin-ups or weighted chin-ups, I don’t normally use the superset structure as I find it fatigues my nervous system too much for this kind of high intensity, high focus work. So in those cases I’ll take a full and true rest between sets.

The voice over in the video will take care of the technical instruction for each exercise. Below is the structure of the workout.

Superset 1

  • Front Lever Row

    • 5 reps + 5 sec hold x5 sets

  • Middle Split Box Sit

    • 8-10 reps x 4 sets

Superset 2

  • Front Lever Raise

    • 7-10 eps x 5 sets

  • Seated Hip Adduction

    • 10 reps x 4 sets

Superset 3

  • Cable Low Row

    • 10 reps x 4 sets

  • Seated Hip Abduction

    • 10 reps x 4 sets

Superset 4

  • Unilateral Cable Biceps Curl

    • 10 x 3 sets

  • Unilateral Straight-Arm Lat Pull-Down

    • 10 x 3 sets

Most of these exercises can be done with very minimal equipment. I explain how to use substitutes for the equipment in the video, as well as different variations to decrease or increase difficulty and intensity. The only exercises that might prove a bit complicated in this regard are the seated hip adduction and adduction.

For these the best solution I’ve found is to sit in a chair, anchor two bands of the same thickness to opposite sides of a barbell rack (or the bed posts of a large bed) and loop the bands around the knees. For hip abduction, the bands will cross in front of you. For hip adduction, the bands will not cross but rather come in from the sides. For hip abduction you will probably need something to stop the chair from sliding as well.

Looking forward to making the next video like this, as it was quite a bit of fun. I hope you find some gems in here to apply in your practice. Thanks so much for the support. Until next time.

Devin