Smule, Jay, and Davo work through L-sit progressions at Raw Training Australia, focusing on bent-knee holds, wall-supported compression, and compression raises. Jay cues hips up, straight arms, and tense quads while the group practices 20-second holds with 40-second rest, building compression strength and quad endurance.
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Hey y'all, it's me here, the likes of me. I'm Smule of—
Take that!
That's exactly how you're introduced. It's me, Smule, of the kid in the striped pyjamas. No, I'm kidding. What's going on everyone? Here we are at Raw Training Australia today. I got my best mate Davo, aka my training partner, and the head movement coach, my boy Jay, here at Raw Training. Look at that singlet, man. That's— look, thank you for the singlet, brother.
That's alright, brother.
That's alright. And what are we training today, man?
Alright, today we're just doing some L-sit progressions. So we've just finished off doing some bent knee L-sit to a bent arm handstand. So basically we're just sort of holding your bent knee L-sit for a couple seconds and then popping up into the bent arm handstand for a couple seconds. Just getting comfortable in the position.
How'd you go with that, Dave? It was hard.
Yeah.
We got some good footage. So what are we on to next? Alright, cool.
So now we're just going to work on some compression work. So Basically, we're going to sit in a bent knee L-sit for, you know, a max out, about 10 to 15 seconds, making sure that the movement's really high quality. And then we're going to be pairing that with the compression sit on the wall.
Let's do it. So what do we got here, brother? Oh, sometimes we fail.
We get back up and give it a go.
So what's this here? We've got our first exercise. How's your butt, man? You got a dead ass now.
It's like I got all that muscle there. That ghetto booty's protected me. So what we're going to do, we're going to jump down down into a L-sit, and we're basically going to hold it in a strong position for as long as possible. Probably going to get about 5 seconds today, I reckon. Yeah, we're going to hustle over here to a compression sit.
I'm trying so hard to put my shoulders back.
Yeah, but like what we're doing now is it's like you're going through like a play, a playing learning phase where you're kind of just like playing with the new movement. Enjoy the process. So don't make it like, like, yeah, like you have to get it today because it's like trying to force a hand into a shoe. It's just like it's not going to fit. So, you know, just like starting, and it might even be like 10 seconds that you actually hold this and you hang tight, you know, and you do like a gymnastics strength. So it could be 20 seconds on, 40 seconds rest, 10 seconds on, 50 seconds rest, just as long as like the movement is as like high quality as it possibly could be. Good, good. Point the toes. That's it. Hips up, hips up, hips up. Straight arms, straight arms. It's good. Oh, that's nice.
Go from left to right here. We've got the beginner movement that Davo's doing, which is just holding in position for 10 to 15 seconds at a time. Then I'm trying to progress from the L-sit into the handstand. You've got a very right— you see Jay going from L-sit into handstand, which is the most advanced. It's like, you all look so good.
I'll just look at the camera, gonna be like Yeah, boy, that was good.
Then I lost my brain.
I thought I was gonna break my whole fucking body. So how high should my feet be up against the wall, bro?
As high as you can get them. As high as I can get them and still maintain that. Trying to keep my— should I get my butt towards the wall?
If you can, as long as you can keep your quads tensed, hamstrings straight, toes pointed, arms locked out.
And how long to hold it for?
About 30 to 45 seconds, bro. Allowing your body to adapt to those straight legs and while just building up your lower core muscles to build up the ability to hold your legs straight in front of you. So you're going to do transfers. So you're leaning forward.
I can really feel it through my quads and they're shaking. How are your quads, brother?
Ah, look at the back! The cramp's real. Yeah, the cramp is real. Oh my God.
With the compression raises, you want to make sure you're pointing your toes and start out with your hands about knee level, and then you want to fold over with your abs. And then, as you can see, my spine's moving here back and forth a bit, so ideally you want to keep that straight. So if you want to make it 10 times harder, you can try these against a wall. What a beast! This is what I want to get to. I want to be able to do a handstand and then do a push-up and then do some sort of splits movement at the top.
Ew!
How you feeling, brother?
Buckled, mate.
Relatively buckled. Where you hurting? Tell us. I've got tingles in me quad. My triceps are aching from the L-sits, uh, and my, my mind is broken because I've realized how much of a buckled unit I actually am. You're trying to hold yourself in all these positions you've never been in. Dad boy coming off. So, J-Bae, what was the goals of today?
So, goals today is basically just to accumulate as much time under the L-sit, uh, with nice technique as possible, and then just get our quads and hamstrings used to being compressed and active and, uh, controlled.
Awesome. So today was more of a movement-based session rather than just strength. We're going to be back here next week. I'm not sure we're going to work on, but See you then.
