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Calisthenics Strength & Skill Mastery →

Skill Refinement

A focused, calm session to sharpen two of the most impressive skills in bodyweight training — the L-sit and handstand. Expect deliberate, mindful reps and holds that leave you feeling controlled and confident, not fatigued.

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Workout Breakdown

Warm-Up

1

Shoulder Circle

2 sets × 10 reps, 10 reps

2

Cat-Cow

2 sets × 10 reps, 10 reps

3

Wrist Circle

2 sets × 10 reps, 10 reps

4

Hip Flexor Stretch

2 sets × 30s, 30s

5

Dead Hang

2 sets × 30s, 30s

6

Scapular Pull-Up

2 sets × 8 reps, 8 reps

L-Sit Skill Practice

1

Tucked L-Sit

3 sets × 20s, 20s, 20s

2

L-Sit (Single-Leg)

3 sets × 15s, 15s, 15s

L-sit Progression

Progressive exercise

4

L Sit to Tuck Transition

3 sets × 5 reps, 5 reps, 5 reps

Handstand Skill Practice

1

Wall Handstand Hold

3 sets × 30s, 30s, 30s

2

Wall Handstand Hold

3 sets × 20s, 20s, 20s

3

Plank (Shoulder Tap)

3 sets × 6 reps, 6 reps, 6 reps

4

Handstand (Freestanding)

4 sets × 3 reps, 3 reps, 3 reps, 3 reps

Accessory Strength

3 circuits
1

Ring Support Hold

1 set × 20s

2

Pike Push-Up

1 set × 8 reps

2 circuits
1

Hollow Body Hold

1 set × 30s

2

Pull-Up

1 set × 6 reps

Cool Down

1

Child's Pose

1 set × 45s

2

Doorway Chest Stretch

1 set × 30s

3

Seated Forward Fold

1 set × 45s

4

Supine Spinal Twist

1 set × 30s

Skill Refinement - Bodyweight Fitness | Bodyweight Fitness