Front Lever:
-Bent body hold
-Bent body rock
-Straddle body hold

Use following template
3x12s/r, 5x12s/r, 3x24s/r
4x24s/r, 4x36s/r, 5x36s/r
4x48s/r, 4x60s/r, 5x60s/r

Straddle Planche:
-Scapular shrug

Use following template
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-Forearm plank
-Plank

Use following template
3x12s/r, 5x12s/r, 3x24s/r
4x24s/r, 4x36s/r, 5x36s/r
4x48s/r, 4x60s/r, 5x60s/r

-Single arm plank

Use following template
3x6r, 5x6r, 3x12r
4x12r, 4x18r, 5x18r
4x24, 4x30r, 5x30r

Perform with the coupled mobility exercise.
For Quality