Today's practice was organized as follows: 15 minutes of stretching from head to toe. Then, as a warm-up, I performed three attempts at handstands for 30 seconds or more to maintain excellent posture despite the extended duration. I noticed it only took me three attempts the first time, and my technique was incredible.

Next, I performed 3 sets of 3x3 Front Lever combos. This exercise consists of holding an isometric position for 3 seconds or more, then performing 2 or more presses, followed by a 3-second negative of a full Front Lever, and finally a 3-second isometric hold in the Front Lever. All of these movements are performed together to work the three most important phases of the Front Lever. Today I noticed that I felt light and had good form during the isometric holds, but my form deteriorated during the presses. It's important to recognize mistakes in order to progress.

Afterward, I did 3 sets of 3 repetitions of partial range of motion half-lay pull-ups and 5 repetitions of assisted half-lay pull-ups with a resistance band. This exercise is very difficult for me, but I understand that I have to perform them this way initially to gain muscle mass and then gradually refine my form over time. This time, I used resistance bands to understand the full range of motion.

To finish, I did 3 sets of 3 to 5 seconds of Front Lever half Lay in Sat and 3 sets of 5 to 10 with a resistance band. This exercise is new to my routine and very difficult to perform, so I decided to do it with assistance to understand the execution and also so that the muscles involved could recognize the pressure exerted. Today I noticed greater endurance in the isometric hold and tried to do a mini combo of tuck to Front Lever Sat, but I need to keep improving because I'm losing grip strength.

The day was great, I felt light and full of energy, but the cleanliness of the isometric hold surprises me, although I know the presses can be improved. Thank you so much for reading this post 💪🏽.