Overview
| Program Goal | L-sit x 5 seconds |
| Delivery Format | Video follow-along, or written workouts |
| Experience Level | Beginner |
| Program Duration | Four weeks |
| Training Frequency | Twice per week |
| Equipment | StrongBlocks Bench/chair Light weight (<10lbs.) |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
You will be performing the same workout twice per week. The goal of this program is to develop ab and hip flexor strength, wrist strength, scapula stability and hamstring flexibility.
| 1A. Pike squats 1B. Leg supported L-Sit leg lift 1C. Toe point stretch 1D. Prone shoulder extension 2A. Hands free pike 2B. Seated pike lift 2C. First knuckle push-up 2D. Tuck-up (or V-up) |
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a strength program.
| Sunday | Strength | |
| Monday | Strength | |
| Tuesday | L-Sit | |
| Wednesday | Strength | |
| Thursday | L-Sit | |
| Friday | Strength | |
| Saturday |
Baseline testing
Before starting the program, you’ll be testing how long you can hold an elevated L-Sit on StrongBlocks (hard), followed by an L-Sit on the floor (harder).
Test one: elevated L-sit test
| Beginner | Intermediate | Advanced |
| 0-5 secs | 5 – 20 secs | Over 20 secs |
Test two: floor L-sit test
| Beginner | Intermediate | Advanced |
| 0-5 secs | 5 – 20 secs | Over 20 secs |
Note: if you can perform the floor L-sit for over 15 seconds, I recommend performing my Straddle L-Sit Program.
Game-changer
Shoulder extension strength is important for L-Sit progressions. This involves moving your arms behind you without bending the elbows. Remember, this is a beginner program. After you have unlocked the L-Sit, we will be progressing to the advanced L-Sit and V-Sit, both of which rely heavily on shoulder extension strength. Start developing a foundation for the advanced exercises now.
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