Видео

Step 1-) hanging retractive scapula hold (15sec) 1:57 Workout 1-) Hanging retractive scapula hold (8sec) 2:44 2-) Hanging scapula shrugs (10x) 2:56 3-) Australian retractive scapula pull ups (10x) 3:05 4-) Australian scapula shrugs (15x) 3:19 5-) Australian retractive scapula shrug hold (10 sec) 3:30 Repeat this workout 4 times. Step 2-) Hanging lat pull down hold (scapula retractive) (10sec) 3:42 Workout 1-) Hanging lat pull down hold (5sec) 4:31 2-) Hanging lat pull down (10x) 4:42 3-) hanging retractive scapula hold (8-10sec) 4:51 4-) hanging scapula shrugs (10x) 5:07 Repeat this workout 4 times. Step 3-) tuck front lever hold (8sec) 5:18 Workout 1-) tuck front lever hold (5sec) 6:12 2-) tuck front lever raises (8x) 6:25 3-) hanging lat pull down raises (10x) 6:44 4-) hanging lat pull down hold (8sec) 6:55 5-) hanging scapula shrug hold (15sec) 7:06 Repeat this workout 4 times.

Where are you my man... I hope you are doing great. Much love from Brazil. 💚💛💚💛

Guys, it is really easy to do in gravityless environment

Intro .. nah , its film

Hey man, I really hope you’re going to make more videos. They’re quality and you have an insane amount of followers and viewers. Monetize that sh!t 😄

I think you should focus more on scapular strength. Follow Osvaldo Lugones' tutorial, a milestone for those approaching front lever ruclips.net/video/X3cBwpEjaHs/видео.htmlsi=oiySCR-ANuOnMATk

After a have done each exercise for 4 times i must repaet all of this like three more times. I can't understand very good when he says at the end when he says everytime you must repeat for 4 ruonds. Can anyone help me please.

I will try this from today and will let you know in 3 months I will train 2 times a week for straddle planche

太強了吧?

Legend!!!

I watch this 3 months ago now I can easily do a straddle planch this is diamond tutorial.

omg that intro looked demonic in a good way

One of the best tutorial. Thank you so much from all calisthenics community

Best front lever tutorial ive seen on yt! Thank you. I will be back with my progress report when i get my first front lever 🫱🏽‍🫲🏼

What is the name of this song?

Do you contract your core when do this

What is the pause time between the exercises within a workout?

Right now I'm at the single-leg full planche! This is the first video that I've seen that covers this, but I ended up just trying it out for the hell of it based on other progressions that reduce the lever-arm on the arms/shoulders. Now I need to try the single-leg pumps and alternating-leg switches.

DON'T DREAM IT! TRAIN IT!!!

Legend

Here are all progressions (including the ones from the precursor video) in order: Video for progressions 1-3: ruclips.net/video/X3cBwpEjaHs/видео.html Video for progressions 4-7: ruclips.net/video/vXef4preKY4/видео.html ### Progression 1: **Goal, stay at this workout until, with clean form:** Hanging retractive scapula hold (15 secs) Repeat **4 times in a row** (that's one workout): 1. Hanging retractive scapula hold **1 x 8 secs.** 2. Hanging scapula shrugs **1 x 10 reps.** 3. Australian retractive scapula pull ups **1 x 10 reps.** 4. Australian scapula shrugs **1 x 15 reps.** 5. Australian retractive scapula shrug hold **1 x 10 secs.** ### Progression 2: **Goal, stay at this workout until, with clean form:** Hanging lat pull down hold (scapula retracted) (10 secs) Repeat **4 times in a row** (that's one workout): 1. Hanging lat pull down hold **1 x 5 secs.** 2. Hanging lat pull down **1 x 10 reps.** 3. Hanging scapula shrug hold **1 x 10 secs.** 4. Hanging scapula shrugs **1 x 10 reps.** ### Progression 3: **Goal, stay at this workout until, with clean form:** Tuck front lever hold (8 secs) Repeat **4 times in a row** (that's one workout): 1. Tuck front lever hold **1 x 5 secs.** 2. Tuck front lever raises **1 x 8 reps.** 3. Hanging lat pull down raises **1 x 10 reps.** 4. Hanging lat pull down hold **1 x 8 secs.** 5. Hanging scapula shrug hold **1 x 15 secs.** ### Progression 4: **Goal, stay at this workout until, with clean form:** Tuck front lever hold (10 secs) Repeat **3 times in a row** (that's one workout), rest minimum 1 minute between sets: 1. Tuck front lever hold **1 x max.** 2. Tuck front lever raises **1 x 10 reps.** 3. Hanging lat pull down + knee raises **1 x 8 reps.** 4. Tuck dragon flag hold **1 x 15 secs.** 5. Tuck dragon flag raises **1 x 5 reps.** ### Progression 5: **Goal, stay at this workout until, with clean form:** Advanced tuck front lever hold (8 secs) Repeat **3 times in a row** (that's one workout): 1. Tuck front lever to advanced tuck **1 x 5 reps.** 2. Tuck L-sit to advanced tuck front lever **1 x 5 reps.** 3. Advanced tuck front lever negatives **1 x 8 reps.** 4. Tuck dragon flag to advanced **1 x 8 reps.** 5. Advanced tuck front lever raises **1 x 8 reps.** 6. Advanced tuck dragon flag hold **1 x 10 secs.** ### Progression 6: **Goal, stay at this workout until, with clean form:** Single leg front lever hold (5 secs each leg) Repeat **3 times in a row** (that's one workout): 1. Single leg front lever raises **1 x 10 reps.** 2. Single leg dragon flag hold **1 x 10 reps each leg.** 3. Single leg front lever negatives **1 x 5 reps each leg.** 4. Front lever switching legs **1 x max.** 5. Dragon flag switching legs **1 x max.** ### Progression 7: **Goal, stay at this workout until, with clean form:** Front lever hold (max) Repeat **3 times in a row** (that's one workout): 1. Front lever raises **1 x 10 reps.** 2. Front lever negatives **1 x 10 reps.** 3. L-Sit to front lever pumps **1 x 5 reps.** 4. Dragon flag drops + hold **1 x 5 reps.** 5. Dragon flag hold **1 x 10 secs.** 6. Dragon flag raises **1 x 10 reps.**

Best calisthenic

Calisthenics King's vibes

This guy is a joke in a insane way ❤😮

His core technique is weird but still one of the best calisthenics athlete

Prime season 😮

where are you now sir?

Viewer of 2024/may/06

One of the strongest on the streets

He's so f*cking strong

dumbell straight arm raises for the win

Osvaldo! you are the One who really motivated me to train Calisthenic and I am from South Africa

2024 Still my favourite Calisthenics Pro ❤❤

Where are you bro.. Miss you too much 😢🥺

Whenever i always want's to learn anything oslavado lugone he's The best teacher

It really helps if you are short and a very slim stature.

Great vid. Thanks for posting.

Absolute beast 🔥🔥🔥

Good job

Good job 👏

Great

How many one arm pullups can you do osvaldo?

Esse cara iria passar facilmente o canal do Chris Heria e com certeza Chris fez algo pra parar o Osvaldo, ele parou de usar as redes sociais do nada... inveja que se chama

Osvaldo face when going for moves that 99.9999% of the worlds population can’t do: 🙂

Wooow , bro let's go to the training

You are a King of Planche ❤ Why you not upload video in your channel ?

When is the next video??

Genius Body Control

What a great progression 👏👏👏 It's so important to remember where we started and not compare it with others 💪Be proud of this ❤

Hello, what is the recommended rest time between exercises and sets?