Compound Conditioning : Blog | Elite Personal Training, fitness and strength & conditioning company by Jim Diehl | Vancouver, BC

Simplified | L-Sit

Learning the L-sit is not only important for calisthenics and gymnastic based movements, but it is great for building, core, arm, hip  and back strength. That being said, it can be tough to tackle for anyone new to these group of movements. 

To make it easier, here is a simple workout to help with the progress. Note, setup with hands beside hips, fingers forward and legs straight with feet together. Push hard on the ground and focus on depressing the shoulders (pushing them down). This workout should be done 3x/week. 

1. FOOT SUPPORTED L-SIT

Week 1 - 6 sets, 10 seconds

Week 2 - 4 sets, 15 seconds

Week 3 - 2 sets, 30 seconds 

Week 4 - 1 set 60 seconds

2. ALTERNATING LEG LIFT L-SIT

Week 1 - 3 sets, 5 reps/side

Week 2 - 4 sets, 5 reps/side

Week 3 - 4 sets, 10 reps/side

Week 4 - 4 sets, 15 reps/side

3. TUCK HOLD

Week 1 - 12 sets, 5 seconds

Week 2 - 6 sets, 10 seconds

Week 3 - 4 sets, 15 seconds 

Week 4 - 2 sets 30 seconds

4. L-SIT

This one is simple, work up to 1 minute of work. You can use the set scheme above, but chances are it will be a lot of very short work intervals. Work hard and it will come. 

Work hard, keep it simple and hit us up with any questions. 

-Jim