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Old 04-09-2010, 09:09 AM   #4
Troy Kerr
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Join Date: Aug 2009
Posts: 248
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I typically do the planche, then dips, front lever, then back lever. For specific movements to improve these muscles, I have seen Ido Portal's suggestion to use front lever rows, body rows, and band pulls in a superset fashion to help bring up these retractors. Any comments?
Also would doing the front lever pullup, body row, and band pulls replace my front lever static work?




I did 6 weeks where I was doing each static position for 30 seconds to ease my body back into the program after taking a few weeks off. I recently took a week to deload and was only in the gym once. Now I am on this program which is structured similar to the basic program steven has outline in his body-weight article.
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