6 steps · Core · skill 5/10
Develop extreme core and hip flexor strength through sustained holds.
Before this progression: Hollow Hold
This is a tip: you can start anyway.
Sit on the floor, pull knees to chest, and lift feet. Hands on the floor for support.
Full L-sit with both legs extended straight, hands on floor or parallettes.
Lift legs higher than parallel towards a folded position.
Press hips up and forward with legs extended. Advanced straight-arm strength.
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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