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© 2025 Honcharuk Oleksandr

Mastery: Hanging Straight Leg Raises — Stage 1 (Lying leg lift)

Stage goal: 10 Lying leg lift ➔ Transition to Stage 2
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Straight Leg Raises — Stage 2 (Raising the knees in a vertical position)

Stage goal: 10 Raising the knees in a vertical position ➔ Transition to Stage 3
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Straight Leg Raises — Stage 3 (Lifting the legs in the air (Partial amplitude))

Stage goal: 10 Lifting the legs in the air (Partial amplitude) ➔ Transition to Stage 4
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Straight Leg Raises — Stage 4 (Lifting legs in the air (Full amplitude))

Stage goal: 10 Lifting legs in the air (Full amplitude) ➔ Transition to Stage 5
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Straight Leg Raises — Stage 5 (Lifting the legs in a vertical position (Straight legs, to 90°))

Stage goal: 10 Lifting the legs in a vertical position (Straight legs, to 90°) ➔ Transition to Stage 6
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Straight Leg Raises — Stage 6 (Lifting the legs in a vertical position (Full amplitude, straight legs))

Stage goal: 10 Lifting the legs in a vertical position (Full amplitude, straight legs) ➔ Transition to Stage 7
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Straight Leg Raises — Stage 7 (Lifting the legs in a vertical position (With a delay 3 sec))

Ultimate Goal: Full Element Mastery (Hanging Straight Leg Raises)
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Progression Map: Hanging Straight Leg Raises

  • Stage 1 ➔ 2 Transition standard
    10 Lying leg lift ➔ 1 Raising the knees in a vertical position
  • Stage 2 ➔ 3 Transition standard
    10 Raising the knees in a vertical position ➔ 1 Lifting the legs in the air (Partial amplitude)
  • Stage 3 ➔ 4 Transition standard
    10 Lifting the legs in the air (Partial amplitude) ➔ 1 Lifting legs in the air (Full amplitude)
  • Stage 4 ➔ 5 Transition standard
    10 Lifting legs in the air (Full amplitude) ➔ 1 Lifting the legs in a vertical position (Straight legs, to 90°)
  • Stage 5 ➔ 6 Transition standard
    10 Lifting the legs in a vertical position (Straight legs, to 90°) ➔ 1 Lifting the legs in a vertical position (Full amplitude, straight legs)
  • Stage 6 ➔ 7 Transition standard
    10 Lifting the legs in a vertical position (Full amplitude, straight legs) ➔ 1 Lifting the legs in a vertical position (With a delay 3 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Lifting the legs in a vertical position (With a delay 3 sec) ➔ 1 Lifting the legs in a vertical position (with a weight)
  • 🏆 Final Full Element Mastery: Hanging Straight Leg Raises
© 2025 Honcharuk Oleksandr
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