L-Sit / Beginner Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/unlocking-the-l-sit/ Workouts with One Weight Fri, 16 Apr 2021 06:30:30 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg L-Sit / Beginner Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/unlocking-the-l-sit/ 32 32 Workout https://baseblocks.com/l-sit-workout-30-min-2/?utm_source=rss&utm_medium=rss&utm_campaign=l-sit-workout-30-min-2 Mon, 03 Aug 2020 04:59:46 +0000 https://baseblocks.com/?p=3175 Workout Overview Sets 1A. Pike squats1B. Leg supported L-Sit leg lift1C. Toe point stretch1D. Prone shoulder extension 2 sets 2A. Hands free pike2B. Seated pike lift2C. First knuckle push-up2D. Tuck-up (or V-up) 2 sets Warm up (5 min) Pike squats 10 reps Standing calf stretch 30 sec ea Supine hamstring stretch 10 ea side Wrist […]

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]]> Workout Overview
Sets
1A. Pike squats
1B. Leg supported L-Sit leg lift
1C. Toe point stretch
1D. Prone shoulder extension		2 sets
2A. Hands free pike
2B. Seated pike lift
2C. First knuckle push-up
2D. Tuck-up (or V-up)		2 sets

Warm up (5 min)

Pike squats10 reps
Standing calf stretch30 sec ea
Supine hamstring stretch10 ea side
Wrist circles5 ea direction
First knuckle push-ups10 reps
Scap shrugs10 reps
1. Perform the following quad-set for 2 sets without any rest.
Week OneWeek TwoWeek ThreeWeek Four
A. Pike Squats5 reps5 reps5 reps5 reps
B. Leg supported L-Sit leg lift5 ea6 ea7 ea8 ea
C. Toe point stretch30 sec30 sec30 sec30 sec
D. Prone shoulder extension20 sec ea20 sec ea20 sec ea20 sec ea
A. Pike squat: hold pike position for 5 sec each rep
B. Leg supported L-Sit leg lift: the higher you lift your leg, the better!
C. Toe point stretch
D. Prone shoulder extension: keep arms straight
2. Perform the following quad-set for 2 sets without any rest.
Week OneWeek TwoWeek ThreeWeek Four
A. Hands free pike5 reps5 reps5 reps5 reps
B. Seated pike lift5 ea6 ea7 ea8 ea
C. First knuckle push-up10 reps10 reps10 reps10 reps
D. Tuck-up or V-up10111214
A. Hands free pike: hold 5 secs each rep
B. Seated pike lift: hold for 4 secs each rep – try to go higher than horizontal
C. First knuckle push-up: choose more difficult progression than warm-up
RETURN TO PROGRAM

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]]> L-sit Workout (30 min) https://baseblocks.com/l-sit-workout-30-min/?utm_source=rss&utm_medium=rss&utm_campaign=l-sit-workout-30-min Fri, 03 Jul 2020 07:07:05 +0000 https://baseblocks.com/?p=2725 Workout Overview Sets 1A. Pike squats1B. Leg supported L-Sit leg lift1C. Toe point stretch1D. Prone shoulder extension 2 sets 2A. Hands free pike2B. Seated pike lift2C. First knuckle push-up2D. Tuck-up (or V-up) 2 sets Pick your workout Choose whether you would like to follow the written workout at your own pace or workout alongside me […]

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]]> Workout Overview
Sets
1A. Pike squats
1B. Leg supported L-Sit leg lift
1C. Toe point stretch
1D. Prone shoulder extension		2 sets
2A. Hands free pike
2B. Seated pike lift
2C. First knuckle push-up
2D. Tuck-up (or V-up)		2 sets

Pick your workout

Choose whether you would like to follow the written workout at your own pace or workout alongside me with a follow-along video.

WRITTEN WORKOUT: AT YOUR OWN PACE
FOLLOW-ALONG VIDEO: WORKOUT WITH DAN

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]]> Testing Day https://baseblocks.com/post-program-test-12/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-test-12 Thu, 02 Jul 2020 07:43:14 +0000 https://baseblocks.com/?p=2742 You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. L-Sit revision Technique checklist Legs fully extended Elbows fully extended No shoulder shrugging Test one: elevated L-sit test Beginner Intermediate Advanced […]

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]]> You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

L-Sit revision

Technique checklist
  • Legs fully extended
  • Elbows fully extended
  • No shoulder shrugging
Test one: elevated L-sit test
BeginnerIntermediateAdvanced
0-5 secs5 – 20 secsOver 20 secs
Test two: floor L-sit test
BeginnerIntermediateAdvanced
0-5 secs5 – 20 secsOver 20 secs
Select your next program based on how you scored.
BEGINNER: REPEAT THIS PROGRAM
INTERMEDIATE: STRADDLE L-SIT PROGRAM

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