FRONT LEVER
-Bent body hold
-Bent body rock
-Straddle body hold
-Straddle body rock
-Hollow body hold
-Hollow body rock

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

MANNA
-Tuck up
-Straddle up
-V-up

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

-1/2 tuck hanging leg lift
-1/2 hanging leg lift
-Negative hanging leg lift

Use following template
3x1r, 5x1r, 3x2r
4x2r, 4x3r, 5x3r
4x4r, 4x5r, 5x5r

Perform all exercises with coupled mobility.