Seated Pike Pulse
The Seated Pike Pulse is an L-Sit progression. It engages transverse abdominis and activates hip flexors to create core compression. Compression is necessary for many gymnastic and calisthenic movements.
- Type Of Exercise: Mobility
- Muscles: Hips, Abdominals
- Difficulty: Moderate
- Equipment: Body Only
Seated Pike Pulse
- Begin in a seated pike with your feet together, legs extended straight out in front of you, and torso upright.
- Place your hands flat on the floor outside of your knees and straighten your elbows.
- With your elbows and knees locked (quads engaged) see if you can lift your legs off the floor.
- If you can't, slide your hands back until you can lift your heels with straight legs.
- You want to reach your hands as far toward your ankles as you can while still maintaining your ability to lift your heels.
- Once your ideal hand position is set, lift your legs as high as possible.
- Now perform small reps up and down keeping your legs high, hands fixed, and torso in place.
- During the set, do not allow your heels to touch the floor.
- Keep your heels held up as high as you can as you perform subtle pulses.
- Exercise: Seated Pike Lift
- Type of Exercise: Mobility
- Muscles: Hips, Abdominals
- Difficulty: Moderate
- Equipment: Body Only
- Exercise: Vertical Straddle Hang
- Type of Exercise: Flexibility
- Muscles: Hamstrings, Hips, Lats, Shoulders
- Difficulty: Beginner
- Equipment: Stall Bars
