L-Sit / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/l-sit-workout/ Workouts with One Weight Thu, 15 Apr 2021 05:41:04 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.8 https://baseblocksdigital.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg L-Sit / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/l-sit-workout/ 32 32 Workout Two https://baseblocksdigital.com/int-lsit-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=int-lsit-workout-two Thu, 15 Apr 2021 05:37:01 +0000 https://baseblocks.com/?p=5293 Workout overview Sets Rest 1A. Seated wall hamstring stretch1B. Seated wall hip flexion 3 1 min 2A. Pike squat2B. Wall assisted tuck V-sit 3 1 min 3A. Hands free pike3B. V-up to L-sit 2 1 min 4. Seated pike lift 2 1 min Warmup (5mins) A. 2 pike 2 squats 10 reps B. Standing calf […]

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]]> Workout overview
SetsRest
1A. Seated wall hamstring stretch
1B. Seated wall hip flexion		31 min
2A. Pike squat
2B. Wall assisted tuck V-sit		31 min
3A. Hands free pike
3B. V-up to L-sit		21 min
4. Seated pike lift21 min

Warmup (5mins)

A. 2 pike 2 squats10 reps
B. Standing calf stretch30 secs (ea)
C. Supine hamstring stretch10 reps (ea)
D. Wrist circles5 reps (ea)
E. First knuckle push-up10 reps
F. Scap shrugs10 reps
1. Perform this superset for 2 sets. Rest 1 min after 1B.
1A. Seated wall hamstring stretch10 reps
1B. Seated wall hip flexion15 pulses + 10 sec hold
2. Perform this superset for 2 sets. Rest 1 min after 2B.
2A. Pike squat5 reps (5 sec hold each rep)
2B. Wall assisted tuck V-sitMax
2A. Pike squat
2B. Wall assisted tuck V-sit
3. Perform this superset for 2 sets. Rest 1 min after 3B.
3A. Hands free pike5 reps (5 sec hold each rep)
3B. V-up to L-sit1 rep less from last session
3A. Hands free pike
3B. V-up to L-sit
4. Seated pike lift: Max reps. 2 sets with 1 min rest between sets.

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]]> Workout One https://baseblocksdigital.com/int-lsit-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=int-lsit-workout-one Thu, 15 Apr 2021 05:30:20 +0000 https://baseblocks.com/?p=5290 Workout overview Sets Rest 1A. Pike squats1B. Seated L-sit butt lift 3 1 min 2A. Hands free pike2B. Advanced L-sit 3 1 min 3A. Supine leg lift3B. Seated pike lift 2 1 min 4. V-up to L-sit 2 1 min Warmup (5mins) A. 2 pike 2 squats 10 reps B. Standing calf stretch 30 secs […]

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]]> Workout overview
SetsRest
1A. Pike squats
1B. Seated L-sit butt lift		31 min
2A. Hands free pike
2B. Advanced L-sit		31 min
3A. Supine leg lift
3B. Seated pike lift		21 min
4. V-up to L-sit21 min

Warmup (5mins)

A. 2 pike 2 squats10 reps
B. Standing calf stretch30 secs (ea)
C. Supine hamstring stretch10 reps (ea)
D. Wrist circles5 reps (ea)
E. First knuckle push-up10 reps
F. Scap shrugs10 reps
1. Perform this superset for 2 sets. Rest 1 min after 1B.
Week 1Week 2Week 3Week 4
1A. Pike Squat5 reps5 reps5 reps5 reps
1B. Seated L-sit butt lift 5 reps + 10 sec hold6 reps + 10 sec hold7 reps + 10 sec hold8 reps + 10 sec hold
1A. Pike Squat
1B. Seated L-sit butt lift
2. Perform this superset for 2 sets. Rest 1 min after 2B.
2A. Hands free pike5 reps + 5 sec hold each rep
2B. Advanced L-sitMax
2A. Hands free pike
2B. Advanced L-sit
3. Perform this superset for 2 sets. Rest 1 min after 3B.
Week 1Week 2Week 3Week 4
3A. Supine leg lift8 reps8 reps8 reps8 reps
3B. Seated pike lift7 reps + 10 sec hold8 reps + 10 sec hold9 reps + 10 sec hold10 reps + 10 sec hold
3A. Supine leg lift
3B. Seated pike lift
4. V-up to L-sit: Max reps. 2 sets with 1 min rest between sets.

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