From a relaxed shoulder deadhang - raise to frontlever by first depressing the scapula and once your chest hit the frontlever angle you also retract the scapula - you keep straight arms and the scapula depressed and retracted at all time - hold for time - raise slowly back to a deadhang and repeat with a easier frontlever progression you can hold for the same amount of time.
Full frontlever hold x 8 sec - Half lay frontlever hold x 8 sec x 5 sets.
Example weekly overloading:
week 1: 8 sec x 2
week 2: 9 sec x 2
week 3: Harder frontlever variation - 5 sec x 2 sec
week 4: 6 sec x 2 sec
week 5: 7 sec x 2 sec.
You can also do this with a tuck frontlever and a retracted/depress hang.
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