# L-Sit & Support Holds

You'll build real straight-arm strength and body control with short, focused holds — quality reps that lay the foundation for the L-sit skill.

## Warm-Up

- 1 × 30s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 30s Wrist Flexibility Stretch

## Skill Work

- 1 × Support Progression _(progression — pick your level)_
- 4 × 20s L-Sit Hold (Foot-Supported) _(Push down hard, keep hips forward)_
- 1 × L-sit Progression _(progression — pick your level)_
- 3 × 20s Hollow Body Hold _(Ribs down, lower back flat, arms long)_

## Cool-Down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_