10 X 0.5 RM (longest hold) with 45 - 90-sec rest
Shoulder Extension with Pipe
Hollow Body with Pipe
Arch Body with Pipe
Seated Pike Compressions
L-sit PB low
Center yourself on a set of parallel bars (PB), parallets or pushup bars. If your abdominal strength is very low, you may also begin on two chairs, as this will allow you to start with you feet much lower and make the exercise more accessible.
Tuck your legs and attempt to lift them until they are parallel with the floor. At first it may not be possible for you to lift your legs up to a completely parallel position. That is fine, simply work with your knees at the height that you are comfortable. Sit up straight and be sure to keep your elbows locked (straight).
*L-sit - PB Low
The primary difference on this variation is that the knees will now be straight. As the leverage is much less on this exercise and the difficulty is higher, you will probably find that you cannot hold your legs as high as you did in the tuck L and that you need to work on two chairs or elevated bars. In the beginning, it is perfectly acceptable for your feet to be far below horizontal.
Be prepared for some exceptional cramps in both your hip flexors and the rectus femoris (the muscle in the upper middle of your quadriceps). If the cramps become too intense, stop the exercise for some stretching and massage before again continuing the day's workout.
Back Lever - tuck
From an inverted hang, while keeping your back rounded with your knees held tightly into your chest, attempt to lower your hips behind you to a horizontal position. In all probability, at first, you will only be able to drop down slightly before being at the basic of your strength. Attempting to lean forward during the back lever variations will greatly aid you in maintaining the back lever.
In the beginning, squeezing inward with the arms into your lats will also be of great assistance to you. This practice however should only be used in the beginning when necessary and should be discontinued as soon as possible. A common mistake by beginners is to squeeze one lat harder than the other resulting in a body position that is skewed sideways.
As for the grip, this is a personal choice, however I recommend palms down rather than palms up; unless there is an injury that needs to be taken into account. It is true that palms up will place less stress on the biceps, but the palms down will build greater biceps strength in addition to allowing the athlete to transition into and out of the back lever from other positions more efficiently. And more importantly, this palms down grip also helps to prepare the biceps for the strain later on of XR planches and iron crosses.
Back Lever - flat tuck
To initiate the flat back, from the tuck back lever extend the hips back while simultaneously lifting the shoulders and pushing backward with the hands. Be careful to maintain a horizontal position.