Thursday, 9 January 2014
arm and leg lift plank, legs forward dips
In terms of difficulty, back levers should be significantly easier than the front lever, which the horizontal pulls progression on StartBodyweight.com leads to. However, some people struggle with these because the shoulder is engaged at its weakest point, towards the end of its range of motion.
Practicing back levers can place quite a lot of stress on the soft tissues, and you should give yourself plenty of rest between your sessions to avoid injuries.
Start with a few seconds, and rest for what remains of a minute; then repeat 5 times. Build up to 5 holds of 15s, with rests of 45s.
Again, start with a few seconds; rest for what remains of a minute; then repeat 5 times.
Keep alternating between legs.
Hold the position for 5 sets of between 5 and 15s, resting for what remains of a minute.
Once you do sets of 15s, you can start working towards holds of one minute.
Aim for one minute work in total, so for instance, do 3 sets of 20s with 40s rest; or 2 sets of 30s with 30s rest.
Keep building this up until you can hold the position for a full minute.