Overview
| Program Goal | Straddle L-sit |
| Delivery Format | Video follow-along, or written workouts |
| Experience Level | Hold L-sit for 10 secs |
| Program Duration | Four weeks |
| Training Frequency | Three per week |
| Equipment | StrongBlocks Bench/chair |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
You will be performing three workouts per week. Two of the workouts will be focused on developing mobility (active stretching) and one of the workouts will be focused on developing flexibility (passive stretching).
| Workout One (30 mins) | Workout Two (30 mins) | Workout Three (30 mins) |
| 1A. 90/90 hip swivel 1B. Straddle L-sit lift 1C. Elevated single-leg good morning 2A. Seated straddle leg lift 2B. Pancake good morning 2C. First knuckle push-up 3. Straddle leg extension | 1A. Plantar Fascia stretch 1B. 90/90 Hip swivel 1C. Elevated single leg good morning 2A. Side to side squat 2B. Toe point stretch 2C. Elevated pigeon 3. Pancake | 1A. 90/90 hip swivel 1B. Straddle L-sit lift 1C. Elevated single-leg good morning 2A. Seated straddle leg lift 2B. Pancake good morning 2C. First knuckle push-up 3. Straddle leg extension |
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a strength program.
| Sunday | Strength | |
| Monday | Strength | |
| Tuesday | Workout One (30 mins) | |
| Wednesday | Strength | |
| Thursday | Workout Two (30 mins) | |
| Friday | Strength | |
| Saturday | Workout Three (30 mins) |
Baseline testing
Before starting the program, you’ll be testing how long you can hold an elevated straddle L-sit on StrongBlocks (hard), followed by a straddle L-sit on the floor (harder).
Test one: elevated straddle L-sit
| Beginner | Intermediate | Advanced |
| 0-5 secs | 5 – 20 secs | Over 20 secs |
Test two: floor straddle L-sit
| Beginner | Intermediate | Advanced |
| 0-10 secs | 10-25 secs | Over 25 secs |
Note: if you can’t hold the straddle L-sit for any duration, I recommend performing my Beginner L-Sit Program.
Game-changer
Hand positioning differs from person-to-person. There is no right or wrong – choose whichever feels the strongest for you.
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