Content of the material
This routine will cover the following goals
Fat Loss (provided your diet is in check)
For more detail, check the goals page to see if this routine will help you reach your goals
- Use your hands for as much balance or assistance as you need but over time, slowly reduce the amount of force you put on the supported object until you are doing it all on your own.
- Keep your back straight, hips back and chest big
- Shoulder width feet
- Keep core and lower back tight (minimise ‘butt wink’)
- Track knees along middle toes (do not let them collapse inwards)
- Keep your chest big (thoracically extend) and dont let it collapse in so you slouch (good for learning how to keep tight for when you add weight so you don’t kill yourself)
Step up/Deep Step Up
- Minimise the amount you use your back leg to push off or use a hip thrust for extra momentum
I have a tutorial covering the L-sit in depth (here). For brevity and to avoid repeating myself a lot, you can read about it there and I will just provide the progressions that are listed in the routine here with GIFs
- Legs straight, chest big, butt off the ground. That’s all.
- Hands past the midway of your thigh, or atleast past your butt.
- Compress, do not lean back.
- Legs straight toes pointed, enjoy the leg cramp
- Legs bent at 45 to 90 degrees, not tucked straight to chest.
- Push hips forward through the gap made between your arms
- Legs straight, hips through, toes pointed, chest big.
The Workout Plan
Warm Up Phase
This part of the workout is focused on dyanamic stretching, joint preparation, and practice with the movements.
- Shoulder Prep
- Squat Sky Reaches
- Wrist Prep
- Arch Hangs – (after reaching Negative Pull Ups)
- Support Hold – (after reaching Negative Dips)
- Squats – (after reaching Bulgarian Split Squats)
- Romanian Deadlifts – (after reaching 45° Hip Nordic Curl)
The strength phase consists of 4 groups of exercises. Complete 3 sets of each group before moving on to the next one. The Workout Generator will let you know which exercises to perform, how many reps to perform, and the length of rest between each exercise.
- Pull Up progression → Squat progression
- Dip progression → Hinge progression
- Row progression → Push Up progression
- Anti-extension progression → Anti-rotation progression → Extension progression
How Progressions Work
Progression exercises are there to help you be able to do exercises you cannot currently do because they are too difficult (for example, if you cannot do a push-up, you will be doing wall push-ups or incline push-ups)
So, when you get to the strength training, you will be greeted with progression exercises listed in order of increasing difficulty. Perform the hardest exercise in each progression that you can do for 3 sets of 5 to 8 repetitions. Try to beat your previous numbers every workout. When you hit 3 sets of 8 reps with good form, move to the next progression and start the next workout with 3 sets of 5 reps again. Note that this means that you only perform one of the exercises from each of the listed progressions in each session. Once you move up in the progression, there’s no need to keep the easier exercises in your routine (except for using it as a warm-up if you feel like it)
You’ll see there are multiple “progression paths” for the exercises. However, don’t overthink this – if you’re not sure pick the main progression and do it. If for some reason you can’t follow the main progression (lack of specific equipment, for example) then pick one of the alternatives and do it