No image

Skill Mastery

Today is all about building serious bodyweight skills — you'll work through L-sit and tuck lever progressions that challenge your core, arms, and body control in the best way. Expect focused, deliberate movement where every second of a hold counts more than any number of reps.

Created by

Unknown

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Hollow Body Hold

2 sets × 20s, 20s

Wrist Circle

2 sets × 20s, 20s

Dead Hang

2 sets × 20s, 20s

L-Sit Progressions

Tucked L-Sit

3 sets × 20s, 20s, 20s

L-Sit (Single-Leg)

3 sets × 15s, 15s, 15s

Open Tuck L-Sit Hold

3 sets × 10s, 10s, 10s

Bodyweight Skill Sequence

3 sets × 5 reps, 5 reps, 5 reps

Tuck Lever Progressions

Tucked L-Sit

3 sets × 15s, 15s, 15s

Inverted Row Hold

3 sets × 6 reps, 6 reps, 6 reps

Inverted Row Hold

3 sets × 12s, 12s, 12s

Skin the Cat Progression

Progressive exercise

Accessory Strength

3 circuits

Hanging Knee Raise

1 set × 10 reps

Wrist Curl (Seated Palms‑Up) - Dumbbell

1 set × 12 reps

Hollow Body Hold

3 sets × 20s, 20s, 20s

Cool Down

Chest Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose

1 set × 40s