2024:
FULL COBRA METHOD
TRAINING PROGRAM
BY KIONE CHAUHAN
-BEGINNER CALISTHENICS PROGRAM
-WORKOUTS TO TAKE YOU FROM ZERO TO FULL FRONT
-EXCLUSIVE COMMUNITY, AB WORKOUTS AND WARM UP
ROUTINE
WHAT ACTUALLY IS THE FRONT LEVER???
The front lever is a calisthenics move where you hang from a bar in a straight, horizontal position.
It looks like you’re defying gravity!
This exercise requires incredible core, shoulder, and back strength.
With this program, you'll develop the endurance and technique needed to master the front lever.
WARM-UP ROUTINE
A good warm-up is essential for injury prevention and improving performance.
WARM UP ROUTINE
SHOULDER DISLOCATORS: 3 SETS X 12-15 REPS
SCAPULAR PULL UPS: 3 SETS X 8-10 REPS
WRIST CIRCLES: 2 SETS X 10-12 REPS
CAT COW EXTENSION: 2 SETS X 10-12 REPS
SQUAT HOLD: 3 SETS X 20-30 SECONDS
HOW TO PERFORM THE WARM UP EXERCISES:
SHOULDER DISCLOCATORS: To perform shoulder dislocators, hold a resistance
band or a long stick with a wide grip in front of you at hip level. Keeping your
arms straight, slowly raise it over your head and behind you until it reaches your
lower back, then reverse the movement to return to the starting position.
SCAPULAR PULL UPS: To perform scapula pull-ups, hang from a pull-up bar with
straight arms and engage your core. Without bending your elbows, pull your
shoulder blades down and together, lifting your body slightly, then slowly relax
back to the starting position. You will lift your body up slightly whilst keeping
your arms straight
WRIST CIRCLES: Start by interlocking your fingers with your hands together in
front of you. Keeping your fingers interlocked, rotate your wrists in a circular
motion, making full circles in one direction, then switch directions to complete
circles the other way.
CAT COW EXTENSION:start by interlocking your fingers with your hands
together in front of you. Keeping your fingers interlocked, rotate your wrists in a
circular motion, making full circles in one direction, then switch directions to
complete circles the other way.
SQUAT HOLD: To perform a squat hold (Asian squat), stand with your feet
shoulder-width apart, then lower yourself into a deep squat, keeping your heels
flat on the ground and your chest upright. Hold this position, letting your hips
sink down while maintaining balance and an upright posture.
GETTING STARTED:
Getting Started
Before diving into the exercises, having the following things will be extremely effective :
To succeed with this program, you will need:
1. Equipment: Parallel bars, a wall for handstands, and a bar for hanging exercises.
2. Patience & Consistency: Progress may be slow, but stick with it.
3. Burning Desire: Stay focused and passionate about your goals.
If you're not yet at the front lever yet, no worries! I've included a beginner workout to build your
strength.
It is also recommended that you meet the program requirements/ pre-requisites for the skill of
front lever.
PRE - REQUISITES. BEFORE LEARNING THE FRONT LEVER, YOU SHOULD BE ABLE TO DO:
10 SECOND HANDSTAND
10 SECONDS TUCK L SIT
30 PUSH UPS
20 DIPS
12 PULL UPS
BEGINNERS CALISTHENICS PROGRAM:
DAY 1- UPPER BODY WORKOUT
WARM UP ROUTINE
PULL UPS: 3 SETS OF 12 REPS
DIPS: 3 SETS OF 12-15 REPS
LEG RAISES: 2 SETS X 15 REPS
L SIT HOLD: 3 SETS X MAX HOLD
Do this 2-3 times per week for 3 weeks. Once you can perform these exercises comfortably,
you are able to meet the requirements for the front lever. An example weekly training schedule
may look like this:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BEGINNER BEGINNER BEGINNER
REST REST REST REST
WORKOUT WORKOUT WORKOUT
You can also use this structure for your front lever workouts later down the line!
ROAD TO FRONT LEVER
PHASE 1: UNLOCKING THE TUCK LEVER HOLD
REQUIREMENTS:
10 PULL UPS
12 DIPS
20 PUSH UPS
20 SECOND HOLLOW BODY HOLD
TUCK FRONT LEVER WORKOUT
WARM UP ROUTINE
TUCK FRONT LEVER ATTEMPTS: 4 SETS X 1 ATTEMPT
TUCK FRONT LEVER PULL UPS: 4 SETS X 3-5 REPS
BANDED FRONT LEVER HOLD: 3 SETS X 10 SECONDS
UPSIDE DOWN HOLD: 2 SETS X 15 SECONDS
PHASE 2: UNLOCKING THE ADVANCED TUCK
REQUIREMENTS
20 SECONDS TUCK FRONT LEVER HOLD
3 BANDED TUCK FRONT LEVER PULL UPS
10 SECONDS INVERTED HANG
ADVANCED TUCK FRONT LEVER WORKOUT
WARM UP ROUTINE
ADVANCED TUCK FRONT LEVER ATTEMPTS: 4 SETS X 1 ATTEMPT
UPSIDE DOWN DEADLIFTS: 3 SETS X 8-10 REPS
HANGING L SIT: 2 SETS X 10 SECONDS
BANDED FRONT LEVER HOLD: 3 SETS X 10 SECONDS
PHASE 3: UNLOCKING THE STRADDLE FRONT LEVER
Before unlocking the straddle front lever, you should be able to hold the advanced tuck comfortably
for at least 10 seconds.
STRADDLE FRONT LEVER WORKOUT- DAY 1
WARM UP ROUTINE
STRADDLE FRONT LEVER NEGATIVES: 4 SETS X 3-5 REPS
ADVANCED TUCK PULL UPS: 4 SETS X 3-5 REPS
FRONT LEVER RAISES -ONE LEG: 3 SETS X 5-8 REPS
ICE CREAM MAKERS: 2 SETS X 10-12 REPS
PHASE 4: UNLOCKING THE HALF LAY
Before moving to the final phase of the front lever program, it's recommended to hold a straddle front
lever for at least 3 seconds to ensure adequate base strength. The program includes two training days:
high-intensity for when you're energized and low-intensity for days when you're tired, allowing for
flexibility in your progress.
HALF LAY FRONT LEVER WORKOUT- DAY 1 (HIGH INTENSITY)
WARM UP ROUTINE
STRADDLE FRONT LEVER NEGATIVES: 4 SETS X 3-5 REPS
ADVANCED TUCK PULL UPS: 4 SETS X 3-5 REPS
FRONT LEVER RAISES -ONE LEG: 3 SETS X 5-8 REPS
ICE CREAM MAKERS: 2 SETS X 10-12 REPS
HALF LAY FRONT LEVER WORKOUT- DAY 2 (LOW INTENSITY)
WARM UP ROUTINE
HALF LAY FRONT LEVER ATTEMPTS: 3 SETS X 1
BANDED STRADDLE FRONT LEVER: 3 SETS X 10 SECONDS
HANGIN L SIT: 3 SETS X 15 SECONDS
BONUS- ABS / CORE. DO EACH EXERCISE BACK TO BACK. 30
SECONDS ON , 5-15 SECOND REST. 2-3 ROUNDS WILL GIVE THE
BEST RESULTS.
RUSSIAN TWISTS
IN AND OUTS
FLUTTER KICKS
BICYCLES
HOLLOW BODY HOLD
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