Workout overview
| Sets | Rest | |
| 1A. Pike squats 1B. Seated L-sit butt lift | 3 | 1 min |
| 2A. Hands free pike 2B. Advanced L-sit | 3 | 1 min |
| 3A. Supine leg lift 3B. Seated pike lift | 2 | 1 min |
| 4. V-up to L-sit | 2 | 1 min |
Warmup (5mins)
| A. 2 pike 2 squats | 10 reps |
| B. Standing calf stretch | 30 secs (ea) |
| C. Supine hamstring stretch | 10 reps (ea) |
| D. Wrist circles | 5 reps (ea) |
| E. First knuckle push-up | 10 reps |
| F. Scap shrugs | 10 reps |
1. Perform this superset for 2 sets. Rest 1 min after 1B.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 1A. Pike Squat | 5 reps | 5 reps | 5 reps | 5 reps |
| 1B. Seated L-sit butt lift | 5 reps + 10 sec hold | 6 reps + 10 sec hold | 7 reps + 10 sec hold | 8 reps + 10 sec hold |
2. Perform this superset for 2 sets. Rest 1 min after 2B.
| 2A. Hands free pike | 5 reps + 5 sec hold each rep |
| 2B. Advanced L-sit | Max |
3. Perform this superset for 2 sets. Rest 1 min after 3B.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 3A. Supine leg lift | 8 reps | 8 reps | 8 reps | 8 reps |
| 3B. Seated pike lift | 7 reps + 10 sec hold | 8 reps + 10 sec hold | 9 reps + 10 sec hold | 10 reps + 10 sec hold |
4. V-up to L-sit: Max reps. 2 sets with 1 min rest between sets.
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