Seated Straddle Pulse

The Seated Straddle Pulse is an L-Sit progression. It engages transverse abdominis and activates hip flexors to create core compression. It is also a medial glute exercise, strengthening the straddle necessary for many gymnastic and calisthenic movements.

Type Of Exercise: Mobility
Muscles: Hips, Abdominals
Difficulty: Intermediate
Equipment: Body Only

Seated Straddle Pulse

Begin in a seated straddle and ensure your torso is upright.
Place your hands flat on the floor between your thighs 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 (toward your groin) 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, nor your straddle to narrow.
Keep your heels held up as high as you can while you perform subtle pulses.

Exercise: Seated Straddle Lift
Type of Exercise: Mobility
Muscles: Hips, Abdominals
Difficulty: Intermediate
Equipment: Body Only

Exercise: Shoulder Extension Static
Type of Exercise: Flexibility
Muscles: Shoulders, Biceps
Difficulty: Intermediate
Equipment: Body Only