No image

Skill Progression

A focused skill session to sharpen your L-sit and static balance — expect deliberate, controlled holds that build serious core strength and body awareness. Quality reps only today; every second of a clean hold counts more than the quantity.

Created by

Unknown

Workout Breakdown

Warm-Up

Wrist Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Hip Flexor March

2 sets × 10 reps, 10 reps

Scapular Depression Hold

3 sets × 10s, 10s, 10s

Hollow Body Hold

3 sets × 20s, 20s, 20s

L-Sit Progression Block

Tucked L-Sit

4 sets × 15s, 15s, 15s, 15s

L-Sit (Single-Leg)

3 sets × 10s, 10s, 10s

Straddle L-Sit Hold

3 sets × 8s, 8s, 8s

L-Sit Compression Press

3 sets × 6 reps, 6 reps, 6 reps

Static Balance & Support Work

Ring Support Hold

4 sets × 20s, 20s, 20s, 20s

Tuck Planche Hold

3 sets × 8s, 8s, 8s

3 circuits

Dead Hang

1 set × 20s

Scapular Pull-Up

1 set × 5 reps

Cool Down

Forward Bend (Seated, Leg Grab)

2 sets × 40s, 40s

Hip Flexor Stretch

2 sets × 40s, 40s

Wrist Flexibility Stretch

2 sets × 30s, 30s

Child's Pose

1 set × 60s