13/09/2026
L-Sit Shoulder Shrug: A shoulder-strengthening exercise performed in an L-sit position (feet on the ground), where you actively push your shoulders down and then elevate them while keeping your arms straight and your body controlled.
Single-Leg Compression + Hip Lift: A core and hip-flexor exercise where you lift one straight leg toward your chest while actively compressing your torso and slightly lifting your hips off the ground with control.
Wall-Assisted L-Sit Hold: An L-sit progression where the wall provides support while you hold your legs extended and hips elevated, building core, shoulder, and hip-flexor strength.
Wall-Assisted L-Sit with Alternating Leg Tuck: A supported L-sit variation where you alternately tuck one knee toward your chest while keeping the other leg extended, developing core, hip-flexor, and compression strength.
Pike Compression Raise / Pike Leg Lift: A compression exercise where you lift your legs off the floor toward your torso while maintaining a pike position, strengthening the core and hip flexors while improving active flexibility.
