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

1. Begin in a seated pike with your feet together, legs extended straight out in front of you, and torso upright.
2. Place your hands flat on the floor outside of your knees and straighten your elbows.
3. With your elbows and knees locked (quads engaged) see if you can lift your legs off the floor.
4. If you can't, slide your hands back until you can lift your heels with straight legs.
5. You want to reach your hands as far toward your ankles as you can while still maintaining your ability to lift your heels.
6. Once your ideal hand position is set, lift your legs as high as possible.
7. Now perform small reps up and down keeping your legs high, hands fixed, and torso in place.
8. During the set, do not allow your heels to touch the floor.
9. 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