THE STRADDLE L-SIT PROGRAM

Overview

Program GoalStraddle L-sit
Delivery FormatVideo follow-along, or written workouts
Experience LevelHold L-sit for 10 secs
Program DurationFour weeks
Training FrequencyThree per week
EquipmentStrongBlocks
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.

SundayStrength
MondayStrength
Tuesday Workout One (30 mins)
WednesdayStrength
ThursdayWorkout Two (30 mins)
Friday Strength
SaturdayWorkout 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
BeginnerIntermediateAdvanced
0-5 secs5 – 20 secsOver 20 secs
Test two: floor straddle L-sit
BeginnerIntermediateAdvanced
0-10 secs10-25 secsOver 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.

A. Index fingers forward
B. Thumbs forward
C. StrongBlocks parallel

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