# L-Sit Progressions (Copy)

Sharpen your gymnastics foundations with focused L-sit and ring support practice — quality holds and controlled tension will build the strength and body awareness you need to progress fast.

## Warm-Up

- 2 × 30s Wrist Circle
- 2 × 30s Shoulder Circle
- 2 × 10 Cat-Cow
- 1 × 30s Hip Flexor Stretch
- 2 × 20s Hollow Body Hold

## Skill Block 1 – L-Sit Progression

- 3 × 15s Tucked L-Sit
- 3 × 10s Tucked L-Sit
- 3 × 8s Open Tuck L-Sit Hold

## Skill Block 2 – Ring Support Work

- 3 × 20s Ring Support Hold
- 3 × 5 Ring Support Hold
- 3 × 10s Tucked L-Sit

## Supplementary Compression Work

- 3 × 10 Seated Leg Lift
- 3 × 10 Scapular Shrug

## Cool Down

- 1 × 40s Chest Opener Stretch
- 1 × 40s Seated Forward Fold
- 1 × 30s Wrist Flexor Stretch