L-SIT POWER

This elite-level Gorillathenics workout is designed to build raw pulling strength, core compression, and explosive control. Every movement in this routine reinforces the power, endurance, and technique needed to dominate L-Sits, explosive pull-ups, and advanced bodyweight strength.

THE WORKOUT:

✅ Explosive L-Sit Pull-Ups to Waist – Pull up fast and high while holding an L-sit, then lower with control. Develops explosive pulling power and core tension.

✅ Archer Pull-Ups – Shift side to side, controlling the descent to build single-arm pulling strength and improve lat activation.

✅ L-Sit Rocks – Hold an L-sit and rock back and forth, lifting your legs toward the bar.This strengthens hip flexors, core compression, and control.

✅ L-Sit Hold (Ground) – Sit with your hands on the floor, legs extended, and lift into an L-sit hold. This builds shoulder stability, core endurance, and compression strength.

✅ L-Sit Knee Tucks – From an L-sit, tuck your knees towards your chest. Improves compression strength and scapular control.

Intermediate & Advanced Levels:

1️⃣ 3 Rounds

• 5 Explosive L-Sit Pull-Ups (chest)

• 10 Commando Pull-Ups

• 8 L-Sit Rocks

• 10 sec L-Sit Hold (Ground)

• 10 L-Sit Knee Tucks (each side)

2️⃣ 3 Rounds

• 5 Explosive L-Sit Pull-Ups

• 5 Archer Pull-Ups (each side)

• 10 L-Sit Rocks

• 20 sec L-Sit Hold (Ground)

• 15 L-Sit Knee Tucks (each side)

• 30-60 sec rest

KEY POINTERS:

✔ Explode & Control: The pull-ups should be fast up, slow down. Control your descent.

✔ Core Tight, Hips High: Keep your legs straight and core engaged in every movement.

✔ Scapular Activation: Strong shoulder positioning = better endurance and stability.

✔ Push the Burn: This workout is about grit and endurance. Stay in control, but don’t stop.

LET’S GORILLA! 🦍⚡️