How to strech shoulders and legs to manna, v sit?

How to strech shoulders and legs to manna, v sit, that to keep my legs high. I'm doing L -seat 20 sec on ground :-/ Help me :-)

I personally see it as a progression, though they say it isn't.

As your abs and legs get stronger, you can do a v sit. Try leaning back in an L-Sit. It makes it oh so much harder for your arms

Sadly, I don't really know. Being a fit martial artist, my first attempt at a L-Sit and V-Sit was successful. I can get my legs above head height, but I just need to work on leaning back. It kills my triceps more than anything.

Look for the manna article by Coach Sommer.