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BLACKHILLBARZZ

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BLACKHILLBARZZ

8-WEEK ADAPTIVE PROGRAM

The gymnastics-strength skill that separates real pulling power from everything else — trained from your first tuck to a full straight-body lever.

STEP 1 OF 2

Age

Weight

Height

First Name (optional)

STEP 2 OF 2

Front Lever Experience

Strict Pull-Ups You Can Do

BLACKHILLBARZZ

YOUR PERSONALIZED ROADMAP

WEEKLY STRUCTURE

WARM-UP FIRST

5 minutes, every session, before any lever work. Your shoulders and lats take the load here — skipping this is how people get hurt.

▸Scapula pulls on the bar — 10 slow reps. Wakes up the exact muscles that hold your shoulders in place under load.

▸Band pull-aparts — 15 reps. Balances out all the pulling with some rear-delt and upper-back work.

▸Hollow body hold — 20 seconds x 2. This is your front lever's core, practiced on the ground first.

▸Dead hang — 20 seconds. Loosens the shoulders and preps the grip.

YOUR EXERCISES

EXTRA NOTES

How did today's full session feel?

YOUR PROFILE

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