8 V-Sit Exercises You Can Do at Home

Описание: Here are my top “non-equipment” exercises that I personally used to achieved the V-Sit. I won’t go over the details of each exercise since I believe I can use this space to share an actual routine you can follow, so please leave any questions down below and I’ll make sure to reply as many as I can 🙏🏽 here are the exercises, followed by the routine.

1. Reverse Table Tuck Lifts
2. Dynamic Hamstring Warm Up
3. Reverse Plank to Seated Pike
4. L-Sit to Tuck V-Sit
5. Tuck V-Sit to V-Sit Negatives
6. Tuck V-Sit Swings
7. L-Sit Hold
8. Seated Pike Compressions
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🪐BLOCK 1 - WARM UP
A1. Reverse Table Tuck Lifts
1-2x (10-15r) | 60s rest.

B1. Dynamic Hamstring Warm Up
1-2x (8-15r) | 60s rest.
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🪐BLOCK 2 - SKILL DEVELOPMENT
C1. V-SIT Attempts (First slide)
3-5x (Max Hold) | 2-3min rest.
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🪐BLOCK 3 - STRENGTH DEVELOPMENT
D1. Reverse Plank to Seated Pike
2-3x (6-10r + 10s Hold) | 60-90s Rest.

E1. L-Sit to Tuck V-Sit
3-5x (6-10r) | 90-120s Rest.

F1. Tuck V-Sit to V-Sit Negatives
3-5x (4-8r) | 90-120s Rest.
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🪐BLOCK 4 - CONDITIONING
G1. Tuck V-Sit Swings
2-3x (8-12r) | 60-120s Rest.

H1. L-Sit Hold
2-4x (90% Max Hold) | 60-90s Rest.

I1. Seated Pike Compressions
2-4x (6-12r + 10s Hold) | 60-90s Rest.

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👁 NOTES:
Stretch your hamstrings with any stretch of your preference during your resting times. This was critical to my progress. My favorite is a simple seated forward fold in between sets as you can see at the end of every video.

This is how you interpret the reps and sets: 2-4x (6-15r) means doing 6-15 REPS for a total of 2-4 SETS. Resting time is in between sets. Again, ideally use that time to stretch.

This routine can be done 2-3 times per week. More than that is not necessary.
This routine can be broken down by simply picking 2-3 exercises and place them within your main workout of the day.

There are other exercises you can do with bars. Let me know if you are interested and I’ll do another post.

I believe that’s enough info to digest 😄 please if anything is not clear, I am here to help.

With Love,
Gabo