PlanByWeek

L-Sit Progression

12 weeks·3 days / wk·l sit

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Weeks
12
Sessions
36
Peak week
42 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Advance a step when you hit 20 s for every set with clean form — not before.

Week-by-week training plan
WkFocusVolume
01Foot-supported L-sit: 8 s holdsFoot-supported L-sit 8 s30 sets

  1. Mon

    Oct 5

    L-sit: Foot-supported L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit4 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7

  2. Wed

    Oct 7

    L-sit: Foot-supported L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit4 × 6 sRPE 7
    Parallel-bar support hold3 × 20–30 sRPE 7
    Pancake stretch3 × 6–10RPE 7

  3. Fri

    Oct 9

    L-sit: Foot-supported L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit4 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7
02Foot-supported L-sit: 20 s holdsFoot-supported L-sit 20 s32 sets
3 sessions

  1. Mon

    Oct 12

    L-sit: Foot-supported L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit4 × 20 sRPE 8
    Seated pike compression lifts4 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7

  2. Wed

    Oct 14

    L-sit: Foot-supported L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit4 × 16 sRPE 7
    Parallel-bar support hold4 × 20–30 sRPE 7
    Pancake stretch3 × 6–10RPE 7

  3. Fri

    Oct 16

    L-sit: Foot-supported L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit4 × 20 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7
03One-leg tuck L-sit: 8 s holdsOne-leg tuck L-sit 8 s33 sets
3 sessions

  1. Mon

    Oct 19

    L-sit: One-leg tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit (warm-up)2 × 20 s—
    One-leg tuck L-sit4 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7

  2. Wed

    Oct 21

    L-sit: One-leg tuck L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg tuck L-sit4 × 6 sRPE 7
    Parallel-bar support hold4 × 20–30 sRPE 7
    Pancake stretch3 × 6–10RPE 7

  3. Fri

    Oct 23

    L-sit: One-leg tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit (warm-up)2 × 20 s—
    One-leg tuck L-sit4 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7
04Deload: One-leg tuck L-sit at 70%One-leg tuck L-sit 20 s22 sets
3 sessions

  1. Mon

    Oct 26

    L-sit: One-leg tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit (warm-up)2 × 20 s—
    One-leg tuck L-sit2 × 14 sRPE 8
    Seated pike compression lifts2 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7

  2. Wed

    Oct 28

    L-sit: One-leg tuck L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg tuck L-sit2 × 14 sRPE 7
    Parallel-bar support hold2 × 20–30 sRPE 7
    Pancake stretch2 × 6–10RPE 7

  3. Fri

    Oct 30

    L-sit: One-leg tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit (warm-up)2 × 20 s—
    One-leg tuck L-sit2 × 14 sRPE 8
    Seated pike compression lifts2 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7
05One-leg tuck L-sit: 20 s holdsOne-leg tuck L-sit 20 s34 sets
3 sessions

  1. Mon

    Nov 2

    L-sit: One-leg tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit (warm-up)2 × 20 s—
    One-leg tuck L-sit5 × 20 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7

  2. Wed

    Nov 4

    L-sit: One-leg tuck L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg tuck L-sit4 × 16 sRPE 7
    Parallel-bar support hold4 × 20–30 sRPE 7
    Pancake stretch3 × 6–10RPE 7

  3. Fri

    Nov 6

    L-sit: One-leg tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Foot-supported L-sit (warm-up)2 × 20 s—
    One-leg tuck L-sit4 × 20 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7
06Tuck L-sit: 8 s holdsTuck L-sit 8 s36 sets
3 sessions

  1. Mon

    Nov 9

    L-sit: Tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg tuck L-sit (warm-up)2 × 20 s—
    Tuck L-sit5 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7

  2. Wed

    Nov 11

    L-sit: Tuck L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Tuck L-sit5 × 6 sRPE 7
    Parallel-bar support hold4 × 20–30 sRPE 7
    Pancake stretch3 × 6–10RPE 7

  3. Fri

    Nov 13

    L-sit: Tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg tuck L-sit (warm-up)2 × 20 s—
    Tuck L-sit5 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7
07Tuck L-sit: 20 s holdsTuck L-sit 20 s37 sets
3 sessions

  1. Mon

    Nov 16

    L-sit: Tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg tuck L-sit (warm-up)2 × 20 s—
    Tuck L-sit5 × 20 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7

  2. Wed

    Nov 18

    L-sit: Tuck L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Tuck L-sit5 × 16 sRPE 7
    Parallel-bar support hold4 × 20–30 sRPE 7
    Pancake stretch3 × 6–10RPE 7

  3. Fri

    Nov 20

    L-sit: Tuck L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg tuck L-sit (warm-up)2 × 20 s—
    Tuck L-sit5 × 20 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7
08Deload: One-leg-extended L-sit at 70%One-leg-extended L-sit 8 s22 sets
3 sessions

  1. Mon

    Nov 23

    L-sit: One-leg-extended L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Tuck L-sit (warm-up)2 × 20 s—
    One-leg-extended L-sit2 × 6 sRPE 8
    Seated pike compression lifts2 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7

  2. Wed

    Nov 25

    L-sit: One-leg-extended L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg-extended L-sit2 × 6 sRPE 7
    Parallel-bar support hold2 × 20–30 sRPE 7
    Pancake stretch2 × 6–10RPE 7

  3. Fri

    Nov 27

    L-sit: One-leg-extended L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Tuck L-sit (warm-up)2 × 20 s—
    One-leg-extended L-sit2 × 6 sRPE 8
    Seated pike compression lifts2 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7
09One-leg-extended L-sit: 8 s holdsOne-leg-extended L-sit 8 s39 sets
3 sessions

  1. Mon

    Nov 30

    L-sit: One-leg-extended L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Tuck L-sit (warm-up)2 × 20 s—
    One-leg-extended L-sit5 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7

  2. Wed

    Dec 2

    L-sit: One-leg-extended L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg-extended L-sit5 × 6 sRPE 7
    Parallel-bar support hold4 × 20–30 sRPE 7
    Pancake stretch4 × 6–10RPE 7

  3. Fri

    Dec 4

    L-sit: One-leg-extended L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Tuck L-sit (warm-up)2 × 20 s—
    One-leg-extended L-sit5 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7
10One-leg-extended L-sit: 20 s holdsOne-leg-extended L-sit 20 s40 sets
3 sessions

  1. Mon

    Dec 7

    L-sit: One-leg-extended L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Tuck L-sit (warm-up)2 × 20 s—
    One-leg-extended L-sit6 × 20 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7

  2. Wed

    Dec 9

    L-sit: One-leg-extended L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg-extended L-sit5 × 16 sRPE 7
    Parallel-bar support hold4 × 20–30 sRPE 7
    Pancake stretch4 × 6–10RPE 7

  3. Fri

    Dec 11

    L-sit: One-leg-extended L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Tuck L-sit (warm-up)2 × 20 s—
    One-leg-extended L-sit5 × 20 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7
11Full L-sit: 8 s holdsFull L-sit 8 s42 sets
3 sessions

  1. Mon

    Dec 14

    L-sit: Full L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg-extended L-sit (warm-up)2 × 20 s—
    Full L-sit6 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7

  2. Wed

    Dec 16

    L-sit: Full L-sit (practice)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Full L-sit6 × 6 sRPE 7
    Parallel-bar support hold4 × 20–30 sRPE 7
    Pancake stretch4 × 6–10RPE 7

  3. Fri

    Dec 18

    L-sit: Full L-sit (heavy)

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    One-leg-extended L-sit (warm-up)2 × 20 s—
    Full L-sit6 × 8 sRPE 8
    Seated pike compression lifts3 × 6–10RPE 7
    Hanging leg raise3 × 6–10RPE 7
12Test: max Full L-sit + L-sit to V-sit lean attemptsFull L-sit 20 s27 sets
3 sessions

  1. Mon

    Dec 21

    L-sit test

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Full L-sit — max hold2 × max—
    L-sit to V-sit lean — attempt3 × 2–5 s—
    Seated pike compression lifts2 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7

  2. Wed

    Dec 23

    L-sit test

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Full L-sit — max hold2 × max—
    L-sit to V-sit lean — attempt3 × 2–5 s—
    Parallel-bar support hold2 × 20–30 sRPE 7
    Pancake stretch2 × 6–10RPE 7

  3. Fri

    Dec 25

    L-sit test

    45 min
    • Warm-up: wrist circles and scapular depression shrugs, 3 min
    ExerciseSets×RepsLoad
    Full L-sit — max hold2 × max—
    L-sit to V-sit lean — attempt3 × 2–5 s—
    Seated pike compression lifts2 × 6–10RPE 7
    Hanging leg raise2 × 6–10RPE 7

The numbers

About this plan

This l sit progression walks the L-sit ladder — Foot-supported L-sit → One-leg tuck L-sit → Tuck L-sit → One-leg-extended L-sit → Full L-sit → L-sit to V-sit lean — over 12 weeks and 3 sessions a week. Starting at Foot-supported L-sit, it reaches Full L-sit by the end: 5 of the 6 L-sit steps.

Each L-sit step lasts about 2 weeks, L-sit targets moving from 8 to 20 s holds; the first L-sit step-up comes in week 3. Heavy L-sit days alternate with lighter L-sit practice, and Seated pike compression lifts, Hanging leg raise, Parallel-bar support hold and Pancake stretch build the strength each L-sit step needs.

L-sit week 6: Tuck L-sit: 8 s holds. L-sit deloads fall in week 4 and 8, L-sit targets at 70%; week 12 tests your max Full L-sit. Warm up with wrist circles and scapular depression shrugs, 3 min before every L-sit session.

Weeks 1–4 run 30, 32, 33 and 22 sets. The closing month goes 39 → 40 → 42 → 27 sets.

Questions

FAQ

How long does the l sit progression take?

12 weeks at 3 sessions a week, covering 5 L-sit steps from Foot-supported L-sit to Full L-sit.

When should I move to the next L-sit step?

When every L-sit set hits 20 seconds cleanly — about 2 weeks per L-sit step here.

What if I can already do a foot-supported l-sit?

Pick your current L-sit step in the panel; the 12-week L-sit ladder shifts up.

What strength work supports the L-sit?

Seated pike compression lifts, Hanging leg raise, Parallel-bar support hold and Pancake stretch, 3 times a week alongside L-sit practice.

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