THE INTERMEDIATE L-SIT PROGRAM

Overview

Program GoalL-sit
Delivery FormatSelf-paced workouts
Experience LevelL-sit > 15 secs
Program DurationFour weeks
Training FrequencyTwo per week
EquipmentStrongBlocks

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are four workouts each week. This program can be performed in conjunction with any other BaseBlocks Digital strength program.

Workout One (30 min)Workout Two (30 min)
1A. Pike squats
1B. Seated L-sit butt lift
2A. Hands free pike
2B. Advanced L-sit
3A. Supine leg lift
3B. Seated pike lift
4. V-up to L-sit
1A. Seated hamstring stretch
1B. Seated hip flexion
2A. Pike squats
2B. Wall assisted tuck V-sit
3A. Hands free pike
3B. V-up to L-sit
4. Seated pike lift

Weekly schedule

The schedule below includes the core program performed in conjunction with a three workout-per-week strength program.

SundayStrength Workout OneWorkout One (30 min)
Monday
TuesdayStrength Workout Two
Wednesday
ThursdayStrength Workout ThreeWorkout Two (30 min)
Friday
Saturday

Test: Tuck V-sit

Floor

BeginnerIntermediateAdvanced
< 5 secs6-15 secs> 15 secs

Elevated surface

BeginnerIntermediateAdvanced
< 5 secs6-15 secs> 15 secs


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