Looking to improve your tuck planche and tuck front lever strength? This follow-along workout, led by Coach Simonster Strength (aka Simon Ata), is designed to help you build the necessary strength and endurance for these advanced calisthenics skills. Using strategic supersets, you’ll target the key muscle groups required for both movements while improving your overall control and stability.
Workout Overview
This session consists of 6 exercises grouped into 3 supersets, focusing on static holds, push strength, and core engagement. Make sure to perform the warm-up to prepare your joints and muscles for the intensity of the workout.
Warm-Up (Essential for Injury Prevention)
10 reps – Arm Circles
30 sec – Wrist Circles (Forward & Backward)
30 sec – Elbow Circles (Forward & Backward)
10 reps – Fingertip Wrist Push-Ups
10 reps – Back of Hand Wrist Push-Ups
10 reps – Banded Front Raise
10 reps – Banded Rows
SuperSet 1 (4 Sets)
15 sec – Elevated Isometric Planche Hold
15 sec – Isometric Front Lever Hold (Band Assisted)
SuperSet 2 (3 Sets)
10 reps – Pseudo Planche Push-Ups (Modify on knees or incline bench if needed)
8 reps – Hanging Leg Raises OR Negatives (Modify leg position as needed)
SuperSet 3 (3 Sets)
8 reps – Dips (Band Assisted)
8 reps – Chin-Ups (Band Assisted)
Cool Down & Stretch (1-3 Sets)
30-60 sec – Shoulder Flexion Stretch
30-60 sec – Shoulder Extension Stretch
Essential Equipment for This Workout
To follow along with this routine, you’ll need a few key pieces of equipment:
A bar or rings for hanging exercises and dips
Resistance bands for assisted lever progressions
Optional: StrongBlocks or Beyond Balance Parallettes (Use code clubcal for 10% off)
We personally use and recommend:
Stall Bar Personal Training Station from Beyond Balance (Use code clubcal for 10% off)
BaseBar (Use code clubcal for 10% off)
Why This Workout Works
This routine is designed using supersets, which maximize efficiency by alternating between complementary movements. The combination of isometric holds, pushing exercises, and core work ensures balanced strength development, helping you achieve your planche and front lever goals faster.
Ready to train? Follow along with Simonster’s coaching and start building elite calisthenics strength today!
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