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Elbow Lever – Progression 1

Target Progression

Do 20 seconds to step to the next progression!

Frog Stand

Do 20 seconds to step to the next progression!

Key points

  • Keep balance with finger press
  • Scapula protract 
  • Keep breathing 

Supplemental Exercises 

Exercise 1

Do 8-12 reps x 3 sets!

Incline push up

Do 8-12 reps x 3 sets!

Key points

  • Keep the posterior pelvic tilt
  • Keep your core tight 
  • Keep your elbows in

Exercise 2

Do 8-12 reps!

Inverted row

Do 8-12 reps!

Key points

  • Keep your body straight 
  • Scapula retracted 
  • Full range of motion 

Exercise 3

Do 30s x 3 sets!

Hollow body hold

Do 30s x 3 sets!

Key points

  • Keep your core tight 
  • Keep breathing 
  • Legs straight 

Exercise 4

Do 10 reps x 3 sets!

Reverse hyper

Do 10 reps x 3 sets!

Key points

  • Keep the posterior pelvic tilt
  • Activate your glutes 
  • Body straight 
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