Exercise is a preparation for the L Sit and is focused on the same muscles in a lighter form. Can also be done on Parallettes.

Video demonstration

(excerpt from ‘L Sit Leg Lifts: 6 Progressions & Conditioning Exercises For The Lsit’ by More Than Lifting)

How to and step by step instructions:

1. Sit down on the floor, legs straight, feet together, hands on the ground hips side.
2. Extend arms and press shoulders down, so that your butt lifts off the floor.
3. Keep one heel on the floor, raise the other leg while keeping both straight.
4. Switch legs raising one and then the other again and again.

Hints & tips:

• Shoulders and triceps must be prepared, see the preparation exercises.
• Hold your back in neutral position.
• Breath normally.

Benefits:

• Full body strength.
• Exercise is an L Sit drill and preparation move.

Counting & gamification:

• Count each time one of the legs is up.
• Set a goal for a given period, session, week or month and count repetitions until you reach the goal.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps

Secondary muscles: Abs, Upper Back, Lats, Quads

Seated Leg Raises, easy to hard

1. Seated L Sit Single Leg Raise 2. Corner Seated L Sit Single Leg Raise 3. Floor L Sit Heel Supported Single Leg Raise

Similar to Floor L Sit Heel Supported Single Leg Raise

L Sit Supported Single Leg Raise

Muscle: Shoulder

Bent Leg Neutral Grip Body Row See 55 Shoulder exercises

Muscle: Triceps

Supported L Sit Scapula Shrugs

Collection: Raising Legs

Seated L Sit Pike Leg Raise L Sit Leg Raise on Parallel Bar See the 11 exercises collection Raising Legs

Collection: L Sit Friendly

L Sit Tuck on Double Chair Corner Seated L Sit Position See the 33 exercises collection L Sit Friendly

Category: Bodyweight

See 132 exercises for category Bodyweight

Sitting in a perfect L Sit position is harder than it looks. This is a good starting point to prepare for an L Sit, ensuring the flexibility is there.

Video demonstration

(excerpt from ‘SSC Challenge Series: Wall L Sit’ by Strong Side Conditioning)

How to and step by step instructions:

1. Sit down on the floor, against a wall.
2. Make sure your back and shoulders touch the wall, as well as your butt.
3. Move your shoulders slightly away from the wall.
4. This is the starting position.
5. With your arms straight, rotate them parallel to your body, from touching the wall above your head to touching the ground in front of you.

Hints & tips:

• Keep your code engaged.
• Breath normally.

Benefits:

• Improves posture of your back.
• Highly activates core, shoulder blades and shoulders.

Counting & gamification:

• Count the seconds you can hold doing this movement.
• Define a goal, say 7 or 14 minutes of accumulated time on this position, for the all week.

Muscles worked and body parts involved:

Primary muscles: Lowerback, Hamstring

Secondary muscles: Quads

Muscle: Lowerback

Corner Seated L Sit Single Leg Raise Floor L Sit Back and Forth See 6 Lower back exercises

Muscle: Hamstring

Corner Seated L Sit Legs Raise See 5 Hamstring exercises

Collection: L Sit Friendly

Low L Sit on Parallel Bar Seated L Sit Pike Leg Raise L Sit Leg Raise on Parallel Bar Floor L Sit Tuck to One Leg See the 33 exercises collection L Sit Friendly

Flexibility: Harmstring

Floor L Sit One Leg Support See 9 exercises on Harmstring flexibility

Category: Bodyweight

L Sit Supported Single Leg Raise Bent Leg Neutral Grip Body Row Triceps Push Up on Parallel Bar See 132 exercises for category Bodyweight

The Sitting Twist works Abs and Obliques. Its a very easy exercise that can be effective with the appropriate number of repetitions.

Video demonstration

(excerpt from ‘Exercise Library: Sitting Twists’ by Darebee)

How to and step by step instructions:

1. Sit down on the floor, knees bent and feet touching the floor close to each other.
2. Raise the feet of the ground, touch hands on each other.
3. Turn your torso to one side, placing the hands on that same side, near the floor.
4. Turn the torso to the other side, again placing the hands near the floor on that side.
5. Repeat.

Hints & tips:

• Do the move slowly, not in a rush.

Benefits:

• Strengthen abs and obliques.

Counting & gamification:

• Count series of 20 or 30. At least 3 series shuld be part of a workout session.

Muscles worked and body parts involved:

Primary muscles: Obliques, Abs

Other names

The exercise can be found with other names. Examples are:

• Sitting Twist
• Russian Twist

Muscle: Obliques

Muscle: Abs

Corner Seated L Sit Legs Raise

Collection: Crunch Variations

See the 14 exercises collection Crunch Variations

Category: Bodyweight

Supported L Sit Scapula Shrugs Incline Neutral Grip Body Row Bent Leg Body Row on Table See 132 exercises for category Bodyweight

The Renegade Push Up adds to a regular Push Up the unbalance pull of a dumbbell. Activates the obliques muscles on top of the Push Up muscles.

Video demonstration

(excerpt from ‘Push-Up to Renegade Row’ by John Garey TV)

How to and step by step instructions:

1. Get down on all fours.
2. Place hands slightly wider than your shoulders, holding a pair of dumbbells.
3. Straighten arms, core and legs in a plank position. This is the starting position.
4. Lower the body, the chest goes as low as the dumbbells.
5. Pause, then straight your arms and push back up.
6. Raise one of the dumbbells bending the elbow, until he almost touches the shoulder.
7. Lower the hand and straighten the arm, dumbbell back on the floor.
8. This is one repetition.

Hints & tips:

• Keep your core engaged.
• Your back should follow a straight line.
• Use lighter dumbbells if needed.

Benefits:

• Builds upper body strength.
• Engages lower back, obliques and abdominal muscles.

Counting & gamification:

• Count repetitions on a given ‘Renegade time’ period, such as a month.
• Set a goal for a month or year period, and record your repetitions to reach that goal.

Muscles worked and body parts involved:

Muscles: Upper body

Primary muscles: Shoulder, Biceps, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

• Renegade Push Up
• Renegade Row Push Up
• Renegade Press Up
• Renegade Row Press Up

Muscle: Upper Body

See 3 Upper Body exercises

Collection: Push Up Variations

Triceps Push Up on Parallel Bar See the 41 exercises collection Push Up Variations

Category: Bodyweight

Elevated Feet Mixed Grip Body Row See 132 exercises for category Bodyweight

Use sliders under your feet to slide from a reverse plank position to an L Sit position, back and forth.

Video demonstration

(excerpt from ‘Sliders Reverse Plank to L Sit’ by Coach Bene)

How to and step by step instructions:

1. Set in a reverse plank position with sliders under your feet. Chest should be facing up, arms extended with hands on the floor, body in a straight line from shoulders to feet.
2. Slide you feet rotating shoulders so that you assume an L Sit position.
3. Than go back to the initial position with the full body extended.

Hints & tips:

• Keep your legs in a perfect straight position all time.
• Warmup shoulders before doing this exercise.

Benefits:

• Exercise strengthen abs and shoulders.

Counting & gamification:

• Count one repetition each time your body is fully extended.
• Make series of 10.

Muscles worked and body parts involved:

Muscles: Full body

Primary muscles: Shoulder, Triceps, Abs, Lats, Hip Flexor, Quads

Secondary muscles: Obliques, Lowerback, Hamstring

Muscle: Full body

See 35 Full Body exercises

Collection: L Sit Friendly

Corner Seated L Sit Legs Raise Floor L Sit Tuck to One Leg Floor L Sit One Leg Support L Sit Tuck on Double Chair See the 33 exercises collection L Sit Friendly

Category: Strength

See 5 exercises for category Strength

For the negative Pull-up you use some support such as a box or chair, to raise your chin to the bar level. The exercise is focused on the descent part of the pull-up, and an excellent preparation for the regular pull-up.

Video demonstration

(excerpt from ‘How To Do a Negative Pull-Up | Exercise Guide’ by Bodybuilding.com)

How to and step by step instructions:

1. Stand on a box or chair and put yourself in the pull-up position, chin above the bar.
2. Slowly straighten your arms, taking 10 to 15 seconds to come to the lower position.
3. Finish only when your arms are fully extended.
4. This is one repetition.

Hints & tips:

• Instead of using a chair you can also jump to the bar.
• Focus on your form keeping your body straight and core engaged.
• Avoid balancing.

Benefits:

• Great preparation for the regular pull-up.
• Improves grip strength.
• Helps building body control and preparation.

Counting & gamification:

• Measure the number of seconds you take coming down. The longer the better. Count ‘hanging exercises’ in a period and include this one in your list.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps, Upper Back

Secondary muscles: Biceps, Forearms, Hand, Abs, Lats

Pull-up progression

See additional information regarding this progression

Other Pull Up Preparation exercises

Bent Leg Body Row on Table

Muscle: Shoulder

Bent Leg Supinated Grip Body Row Finger L Sit Heel Support See 55 Shoulder exercises

Muscle: Triceps

Muscle: Upper back

Bent Leg Mixed Grip Body Row See 29 Upper back exercises

Category: Bodyweight

L Sit Supported Single Leg Raise See 132 exercises for category Bodyweight

The Shuffle Push Up is similar to a Push Up but when arms are extended you move hands a little to the left or right.

Video demonstration

(excerpt from ‘Shuffle Pushup’ by Jay strength)

How to and step by step instructions:

1. Get down on all fours.
2. Place hands slightly wider than your shoulders.
3. Straighten arms and legs, core engaged. This is the starting position.
4. Lower the body, the chest nearly touches the floor as a regular Push Up.
5. Pause, then straighten your arms and push back up to the starting position.
6. Move both hands slightly to the left (or right) before lowering down again.

Hints & tips:

• You need to be comfortable with the Push Up.

Benefits:

• The hand movement adds instability, strengthening the core.

Counting & gamification:

• As a starter, aim 5 to 10 reps.
• Count repetitions in a session or a period such as a week or month.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps, Chest

Secondary muscles: Abs, Lowerback

Muscle: Shoulder

Bent Leg Supinated Grip Body Row Bent Leg One Arm Body Row See 55 Shoulder exercises

Muscle: Triceps

Finger L Sit Heel Support

Muscle: Chest

Collection: Push Up Variations

See the 41 exercises collection Push Up Variations

Category: Bodyweight

Corner Seated L Sit Legs Raise Corner Seated L Sit Position See 132 exercises for category Bodyweight

The sky diver push-up starts each push-up in a relaxed position. Both chest and shoulders are pushed further when compared with the regular push-up.

Video demonstration

(excerpt from ‘Exercise Library: Diver Push-Ups’ by Darebee)

How to and step by step instructions:

1. Lie down on the floor.
2. Extend your arms forward, hands not touching the ground. Raise your feet off the floor. This is the starting position.
3. Touch the floor with the feet toes.
4. Bring the hands close to the shoulders, place them on the floor.
5. Straighten both arms keeping the body straight, raising as a regular push-up.
6. Again blend your arms, place the chest back on the floor.
7. Extend the arms forward, raise hands and feet off the floor as you were in the starting position.

Hints & tips:

• When raising off the floor, keep your body as straigth as possible.

Benefits:

• Builds upper body strength.
• Strengthen shoulders.
• Activates chest ahead from the regular push-up.

Counting & gamification:

• Count as a regular push-up on your push-up counters.
• Define a period target, such as a workout session, day, week or month.

Muscles worked and body parts involved:

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Upper Back

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

• Sky Diver Push Up
• Sky Diver Press Up

Muscle: Core and Upper body

Assisted Unstable One Arm Push Up See 22 Core and Upper Body exercises

Collection: Push Up Variations

See the 41 exercises collection Push Up Variations

Category: Bodyweight

Seated L Sit Pike Leg Raise Corner Seated L Sit Legs Raise Bent Leg Supinated Grip Body Row Bent Leg Body Row on Table See 132 exercises for category Bodyweight

The Leg Pulse Up offers stronger abs in an exercise that requires flexibility.

Video demonstration

(excerpt from ‘Exercise Library: Pulse-Ups’ by Darebee)

How to and step by step instructions:

1. Lie on your back, lift your legs and place your hands under your tailbone.
2. Lift your hips and hold a few seconds.
3. Lower your hips returning to the starting position.

Hints & tips:

• Keep the abs engaged during all exercise.
• Lower the hips slowly to avoid any injuries.

Benefits:

• Stronger abs combined with a flexibility exercise.

Muscles worked and body parts involved:

Primary muscles: Abs

Secondary muscles: Triceps, Obliques, Lowerback

Similar to Leg Pulse Up

Muscle: Abs

Corner Seated L Sit Legs Raise

Collection: Crunch Variations

See the 14 exercises collection Crunch Variations

Category: Bodyweight

L Sit Leg Raise on Parallel Bar L Sit Tuck on Parallel Bar See 132 exercises for category Bodyweight

Use a towel as a slider under your feet and use it to come from a reverse plank position to an L Sit position, back and forth.

Video demonstration

(excerpt from ‘Progressive Handstand Exercises: L Sits And Reverse Towel Pikes’ by KyleWeiger)

How to and step by step instructions:

1. Set in a reverse plank position with a towel under your feet. Chest should be facing up, arms extended with hands on the floor, body in a straight line from shoulders to feet.
2. Slide you feet rotating shoulders so that you assume an L Sit position.
3. Than go back to the initial position with the full body extended.

Hints & tips:

• Keep your legs in a perfect straight position all time.
• Warmup shoulders before doing this exercise.

Benefits:

• Exercise strengthen abs and shoulders.

Counting & gamification:

• Count one repetition each time your body is fully extended.
• Make series of 10.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps, Abs

Secondary muscles: Upper Back, Lats, Quads

Muscle: Shoulder

Bent Leg Neutral Grip Body Row See 55 Shoulder exercises

Muscle: Triceps

Bent Leg Close Grip Body Row Elevated Feet Mixed Grip Body Row Bent Leg Wide Grip Body Row

Muscle: Abs

Single Leg Raise on Bench

Collection: L Sit Friendly

Floor L Sit One Leg Support Floor L Sit Back and Forth Floor L Sit Tuck to One Leg See the 33 exercises collection L Sit Friendly

Category: Strength

See 5 exercises for category Strength