Mastery: L-Sit — Stage 1 (Maintenance L-Sit (Bended knees, support))
Stage goal:
10 Maintenance L-Sit (Bended knees, support)
➔
Transition to Stage 2
- Abs, hip flexors and forearms warm-up – 5 min
- Abdominal Crunches – 20 sec
- Hanging Leg Raises – 15
- Plank – 45 sec
- Parallel Bar Dips – 15
- Abdominal Crunches – 20
- Hamstring stretch – 5 min
Mastery: L-Sit — Stage 2 (Maintenance L-Sit (Grouping, on hands))
Stage goal:
10 Maintenance L-Sit (Grouping, on hands)
➔
Transition to Stage 3
- Hip flexors and triceps warm-up – 5 min
- Abdominal Crunches – 20 sec
- Hanging Leg Raises – 10 per leg
- Close-Grip Bench Press – 12
- Hanging Leg Raises – 15
- Abdominal Crunches – 45 sec
- Pull-ups – 12
Mastery: L-Sit — Stage 3 (Maintenance L-Sit (With one leg))
Stage goal:
10 Maintenance L-Sit (With one leg)
➔
Transition to Stage 4
- Deep triceps and core preparation – 5 min
- Abdominal Crunches – 15 sec per leg
- Push-ups – 10
- Tricep Cable Pushdown – 12
- Hanging Leg Raises – 12
- Plank – 45 sec
- Face Pull – 15
Mastery: L-Sit — Stage 4 (Maintenance L-Sit (Complete))
Stage goal:
10 Maintenance L-Sit (Complete)
➔
Transition to Stage 5
- Special full L-Sit warm-up – 5 min
- Abdominal Crunches – 15 sec
- Parallel Bar Dips – 20 sec
- Skull Crushers (French Press) – 12
- Hanging Leg Raises – 10
- Abdominal Crunches – 45 sec
- Seated Cable Row – 12
Mastery: L-Sit — Stage 5 (L-Sit (On the bars))
Stage goal:
10 L-Sit (On the bars)
➔
Transition to Stage 6
- Triceps and hip flexor warm-up – 5 min
- Parallel Bar Dips – 20 sec
- Parallel Bar Dips – 8
- Dumbbell Shoulder Press – 10
- Hanging Leg Raises – 12
- Hyperextensions – 15
- Push-ups – 15
Mastery: L-Sit — Stage 6 (Raising the legs to the crossbar (Slowly))
Stage goal:
10 Raising the legs to the crossbar (Slowly)
➔
Transition to Stage 7
- V-Sit and high angle preparation – 5 min
- Abdominal Crunches – 8
- Abdominal Crunches – 10 sec
- Close-Grip Bench Press – 10
- Abdominal Crunches – 45 sec
- Mountain Climbers – 60 sec
- Face Pull – 15
Mastery: L-Sit — Stage 7 (V-Sit (Negative))
Ultimate Goal:
Full Element Mastery (L-Sit)
- Full strength warm-up – 5 min
- Abdominal Crunches – 45 sec
- Abdominal Crunches – 6
- Parallel Bar Dips – 10
- Hanging Leg Raises – 10
- Hyperextensions – 15
- Push-ups – 20
Progression Map: L-Sit
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Stage 1 ➔ 2 Transition standard10 Maintenance L-Sit (Bended knees, support) ➔ 1 Maintenance L-Sit (Grouping, on hands)
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Stage 2 ➔ 3 Transition standard10 Maintenance L-Sit (Grouping, on hands) ➔ 1 Maintenance L-Sit (With one leg)
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Stage 3 ➔ 4 Transition standard10 Maintenance L-Sit (With one leg) ➔ 1 Maintenance L-Sit (Complete)
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Stage 4 ➔ 5 Transition standard10 Maintenance L-Sit (Complete) ➔ 1 L-Sit (On the bars)
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Stage 5 ➔ 6 Transition standard10 L-Sit (On the bars) ➔ 1 Raising the legs to the crossbar (Slowly)
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Stage 6 ➔ 7 Transition standard10 Raising the legs to the crossbar (Slowly) ➔ 1 V-Sit (Negative)
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Stage 7 ➔ 8 Transition standard10 V-Sit (Negative) ➔ 1 L-Sit (Max time)
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🏆 Final Full Element Mastery: L-Sit