L-sit progression

The L-sit ladder starts with a tuck sit and builds to a 30-second L-sit. Each step is a hold, and only the seconds in the shape count.

Seen from the side, an L-sit is two things: the angle at the hip (shoulder–hip–knee) and straight knees. Legs drifting below the hips and knees bending are the two faults the camera names.

The steps

Each skill is a ladder of steps. Every step has a target — clean seconds for a hold, full-range reps for a set — and you move on when you hit it in one set.

1. 1
   Tuck sit, 20 sTarget: 20 clean seconds in one set.Hips off the floor, knees pulled in above hip height.
   Check this step on camera
2. 2
   L-sit, 10 sTarget: 10 clean seconds in one set.Legs straight and level with the hips, knees locked.
   Check this step on camera
3. 3
   L-sit, 20 sTarget: 20 clean seconds in one set.The same shape, 20 clean seconds.
   Check this step on camera
4. 4
   L-sit, 30 sTarget: 30 clean seconds in one set.The same shape, 30 clean seconds.
   Check this step on camera

The targets are common coaching numbers, not a standard. The thresholds for “clean” are starting values, and they are written out on each page.

What counts as clean

Hip angle (shoulder–hip–knee) at 90° or closer, and straight knees.

A fault is named on screen once it costs 8° or more. Reps that fall short are named and not counted.

Setting up the phone

Stand the phone on its side two or three metres away, looking at you from the side, whole body in frame. The pose model runs in the browser; the video never leaves the phone.

What it cannot see

• One camera sees one side. It cannot see a handstand drifting towards or away from it, or one arm doing less than the other.
• It needs the whole body in frame and reasonable light. When it cannot see a joint, it stops counting rather than guess.
• The thresholds — how straight is straight — are starting values from the geometry of each position, not yet tuned against many athletes. Expect them to change.