Lsit extension

Ed,

If your main focus is achieving the Planche and F-Lever, I would design it differently with more supporting exercises for those two main exercises.

For example:

Main Focus Workout

A1 Planche static hold total 60 sec

A2 F-Lever static hold total 60 sec

B1 L-sit to extension exercise 3 reps / 2125 rhythem (for extension strength, preparing for the straddle planche position in the future) X 3 sets

B2 Body levers 3-5 reps X 3 sets (for additional core specific work for F-lever)

C1 Dumbell planche presses with locked elbows 5 reps / 20X5 X 3 sets

C2 Locked arm pull to inverted hang 5 reps / 50X1 X 3 sets

This basicly takes care of specific work (A), core specific work for body tension (B), and additional push/pull straight arm work © and will allow you to advance very quickly by building the strength throughout your body and integrating it into specific work.

Do this 2-4 times a week or alternate it with a planche push up and flever pull up similar workout and add 1-2 workouts concentrating on maintainance work - pistol, GHR, mup, hspu or whatever makes you tick, in a circuit manner, metcon kind of work or just plain old sets/supersets.

Dont push in the maintainance workout even close to failure, leave your gas for the main focus.

I hope you find this helpful,

Ido Portal,

Hacasa Peformance Center,

Haifa, Israel.

Could anyone fill me in on the Lsit extension please? It's super elusive!

If I am not mistaken, an lsit extension is kind of like a young which Coach wrote an article about. From an Lsit, you push your hips back into more of a planche position. Almost like pressing a handstand but instead of a handstand you end up in more a planche position.

Makes perfect sense! Thanks

Animalonfire said:

. C1 Dumbell planche presses with locked elbows 5 reps / 20X5 X 3 sets

C2 Locked arm pull to inverted hang 5 reps / 50X1 X 3 !

I think Ido talked over it if you search for the contents of the quotation and read the original thread. Just lie on a bench (or a floor, or whatever makes you happy) and straight arm press the dumbbells in the same movement you would use were you actually pressing into a planche.