I don't know what front lever and Manna progression is so maybe that covers it but the upper body stuff you mention all seems to be scapular retraction depression.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."