# Skill Practice

Today is all about building your L-sit from the ground up — expect focused holds, body control, and that satisfying feeling of your body learning something new. Short, precise efforts that will pay off big over the next few weeks!

## Warm-Up

- 2 × 10 Shoulder Circle
- 2 × 10 Scapular Shrug
- 2 × 10 Wrist Circle
- 2 × 10 Seated Leg Lift
- 2 × 30s Hip Flexor Stretch

## Skill Activation – Straight-Arm Support

- 3 × 20s Ring Support Hold
- 3 × 15s Scapular Depression Hold
- 3 × 20s Seated Pike Compression

## L-Sit Progressions

- 4 × 10s Tucked L-Sit
- 3 × 8s Single Leg Extension Hold
- 3 × 10s Tucked L-Sit
- 3 × 5 Negative L-Sit Lower

## Supporting Strength

- 1 × Dip Progression _(progression — pick your level)_
- 3 × 8 Hanging Knee Raise
- 3 × 8 Deadlift (Romanian) - Dumbbell

## Cool Down

- 2 × 30s Seated Forward Fold
- 2 × 25s Chest Opener Stretch
- 2 × 20s Finger Flexion and Extension
- 1 × 45s Deep Squat Hold