Core Day – L-Sit to Tuck & Ring Rollout

Brace the midline before initiating the movement

Legs parallel to ground

Dead hang — full arm extension

Grip bench or bar overhead

Hips high — body forms inverted V

Full arm extension — no elbow bend

Brace the midline before initiating the movement

Seated — pull legs toward chest

10 reps each side

Drive knees to chest

Brace the midline before initiating the movement

Seated — pull legs toward chest

Brace the midline before initiating the movement