Translated from Spanish to English - www.onlinedoctranslator.

com
 Summary

I - PRESENTATION OF THE FIGURE

Ddefinition - Page 5

- Source
- Characteristic
- Physical needs
- Pull figure?

II - TECHNIQUE

v alidez - Page 7

- Correct muscle and nerve activation

- Cleaning criteria

AAnalysis- Page 9

- Passive and active flexibility Leg

- and abs compression Technical
- aspects
- Stability

CHow to throw a compressed L-sit - Page 13

- From a tuck From

- an L-sit From a leg
-

III - TRAINING

ASome explanations - Page 16

- No prior muscular training necessary Warm-up

- composition

two
 Summary

Cencouragement - Page 16

- Rotations
- stretching
- Flexibility

other - Page 24
EITHER

- keys to progress
- record yourself on video
- typical training

AND
exercises - Page 24

- The optimal frequency

- The method
- Importance of the flexibility point

IV - DANGER

Rrisks - Page 30

- Joints and muscles

- Treatment and healing
- Stay confident and be positive

Yo
ntensity - Page 31

- feeling of flexibility
- Time to stop holding

AND
l cold - Page 31

- Get warm
- The "anesthetic" effect

3
 Summary

V - TO GO FURTHER

do
Why? - Page 32

- Pleasure, difficulty or artistic choice

- Training plan to continue

v ariations - Page 33

- different support
- different grip
- Compressed L-sit raise from a pushup

VI - IN CONCLUSION

GThank you - Page 36

- Know how to take the positive

- Contact me for any questions

Disclaimer - Page 36

- Download
- Legal information

4
 I - Presentation of the figure

Definition

The compressed L-sit is a static strength figure that has its origins in artistic gymnastics
(through the transition from the L-sit press to a handstand while keeping both legs and arms
straight), a discipline that is part of the roots of street workout. Therefore, the compressed L-
sit is also found in this sport. This figure is advanced level. It is characterized by being a more
difficult i-sit. The objective is to bring the legs as close as possible to the head, but this time
horizontally. Therefore, the compressed L-sit also requires the same characteristics as the i-sit,
that is, flexibility in the legs with mainly the quads and hamstrings and a little strength in the
triceps. The adductors can also be felt. Balance is also necessary, but it is an insignificant
aspect.

compressed L-sit (on the ground) Compressed L-sit (on parallel bars)

As a prerequisite to be able to work on the compressed L-sit, it is enough to be able to hold an i-sit for at
least 3 seconds in a strict way (arms straight plus legs straight and vertical to the ground). It is a job that
should become the main one compared to i-sit, due to greater difficulty. The difference between these two
figures lies in the active flexibility of the quadriceps, which is clearly superior in compressed L-sit. This is
preferable, but nothing prevents you from trying to perform and train the compressed L-sit without having
a good level of i-sit beforehand. To have fun, vary the training, see the sensations, the difficulty of the
figure, ...

5
 I - Presentation of the figure

By definition, the name of this figure is made up of two elements, "L-sit" and "compression". The L-sit refers
to maintaining a position with only the hands for support, either on the ground or on parallel bars, without
the feet touching the ground with the upper body vertical and the lower body horizontal to the ground. The
term compression refers to the act of compressing on oneself, making the body take up as little space as
possible.

L-sit compressed L-sit

In the end, this figure is an L-sit in which you have to try to compress as much as possible by bringing your legs as
close as possible to your head. This can only be done backwards, by lifting the pelvis which, for the occasion, moves
backwards. Compression is a quality that combines flexibility and strength.

This figure can basically be considered as a push figure. The body rises from its support (the hands)
in the opposite direction to gravity. However, in essence, the characteristics of this figure reside in
those of a pull figure. In fact, the force needed in a compressed L-sit comes from the triceps. The
triceps are capable of both pushing and pulling. Hence the ambiguity of whether a compressed L-
sit is a push or pull figure. It cannot be totally classified into one of the two categories. In the
literary sense it is a push figure, in the technical sense it is a pull figure. The ability of strong front
lever athletes to lift the pelvis high and have ease in the manna or i-sit will be noted.

6
 II - Technique

Validity

There are three criteria to define a compressed L-sit as valid and clean in shape. You have to try to respect them
as much as possible to have the appropriate muscle and nerve activations linked to this figure. The first point is to
have your arms stretched out.

Valid (arms outstretched) Invalid (arms bent)

The second criterion is to have the legs stretched out and together. When you are a beginner, it is not a
problem to slightly bend your legs to allow your pelvis to rise higher, but the form cannot be considered
clean.

Valid (legs stretched out and together) Invalid (legs bent) Invalid (legs apart)

7
 II - Technique

The third and last criterion is to have the legs horizontal to the ground, that is, not too tilted up
or down. There is also no problem when starting to train with this figure to bend the legs and
allow the pelvis to rise more. For the rest, no matter which way you do it: balls of the feet or
degree of the legs in relation to the upper body, the compressed L-sit is still valid (the name
does not depend on the amplitude).

horizontal legs high legs low legs

8
 II - Technique

Analysis

The necessary flexibility is primarily in the quadriceps and, to a lesser extent, in the hamstrings. It is a
type of active flexibility. Unlike passive flexibility, active flexibility induces a contraction of the muscle in
addition to its simultaneous stretching. It is at this point that some leg muscle strength associated with
the compressed L-sit is developed. In passive flexibility, it is an external force that causes the stretch. In
the example below, the strength in the passive exercise comes from the fact that the body is supported
by the arms. In active exercise, only the strength of the legs allows climbing (the fingers do nothing and
only serve for balance).

passivehamstrings active quadriceps

The compression takes place mainly in the legs, which are raised, but there is also compression in the
abdominals, related to the recoil of the pelvis. An element that also has to be worked on.

>
abs compression

9
 II - Technique

The stretch of the arms is directly related to the orientation of the elbows. The elbows should
be directed inwards.

internal orientation Neutral orientation external orientation

Initially, the goal is to be able to hold the position for several seconds without constantly falling and
with good form. Therefore, you have to start training with the basic grips, which are the easiest. On the
ground, it's the overhand grip, and on the parallel bars, it's the neutral grip. It is not the overhand grip
on the parallel bars, because the balance generated is more difficult to control. There is no difference in
difficulty between the floor and the parallel bars. You can decide to start training on the desired
support or both at the same time, alternating in each series.

Pronation refers to having the fingers point forward. Supination refers to having the fingers
pointing backwards. Lastly, the neutral grip refers to having your fingers pointing to the sides
(outside).

Pronation Neutral supination

10
 II - Technique

On the grip on the ground, it is advisable to raise the pa position. East

detail it improves the feeling and gives it more height they must be
from the s facing inwards.

Hand positioning (on the ground) Hand positioning (on parallel bars)

In artistic gymnastics, the balls of the feet are mandatory in order not to lose points. But in street
workout, it is a detail in which we are free. The restriction allows you to better feel the contraction of
the quadriceps in terms of flexibility. Aesthetically, it depends on the taste of each one, but the visual
result can be considered more beautiful. The balls of the feet are committed to a slight flexibility in the
calves. Cramps can be felt when the habit is not established.

With the tips of the feet Without the tips of the feet

eleven
 II - Technique

AND this figure, but stability. The

z to the fingers, and r forward
he feels the part pos d bre her per-
m is managed half at backward,
d that moment tiedtowards
d possibility of falling, enter the possi-
b

ground pressure Pressure on the parallel bars

The hands should be placed at the height of the pelvis (corresponding to the center of gravity). But even if
this is not the case, when you want to lift the position (if you start directly from the ground), the body will
automatically position itself in the correct way.

good ropsidieovnaanm
tp c feel BDoenmpaossiiatd
ioonandemlaenntte DTherm
opsdiaedrroièarterás

12
 II - Technique

The basic width is a gap that corresponds to the tightest grip possible. Taking a wider grip represents
a more difficult variation of the figure. It will not be possible to take a tighter hole since the arms are
already attached to the legs.

good width Too wide

How to throw a compressed L-sit

The compressed L-sit can be thrown in three different ways, each with its own difficulty. The first way
is to position yourself with your legs between your elbows, then stay in a tuck with your feet off the
ground and then stretch your legs so that they are horizontal to the ground, all while trying to keep
your pelvis at the same height. In a wide or forearm grip, the form is the same except that there
cannot be this lock between the legs and the arms.

> >
Stand and throw position

13
 II - Technique

This technique is easier because it is possible to lock the legs against the elbows. It is not a cheat because the
difficulty is maintained, the movement is only simplified. The position consists of placing the thighs (above the
level of the knees) after the elbows (at the beginning of the biceps). In sensations, it is necessary to stretch the
legs as much as possible, even if the impression makes one believe that it is enough, because the legs are in
contact with the arms.

The second way is to start from an L-sit, then tilt your pelvis back while raising your legs as high
as possible. Compared to the first technique, the width should not be tight, but should
correspond to the width of the shoulders. It won't be possible to lock your legs against your
elbows once you're on top, but in theory you should visualize this.

two

> >
Riding from an L-sit

14
 II - Technique

The third way is similar to the first, putting one leg up in the air and then bringing the second up
while trying to keep the legs up. At the same time, the pelvis should move backwards. The leg in the
air before throwing the position should not be blocked against the arm, because by throwing like this
it will not be possible to come to block the second leg.

> >
Throw from one leg

The placement of the head allows for a better visual shape when tucking it in, as the space between the head and the
legs will be less visible. Also, this goes hand in hand with wanting to have to compress as much as possible.

retracted head regular head

fifteen
 III - Training

some explanations

As with all static figures, it is preferable, but not mandatory, to have previously practiced bodyweight
training or set & reps with pull-ups, dips, push-ups, etc. It is necessary to have a certain physical base to
be able to perform the basic exercises of the figures. This will help condition the body and prevent
future injuries, even if it's complicated. The exercises presented will not refer to the i-sit, it is not
necessary at first to work on the compressed L-sit because it is easier but also different, however it is
necessary to continue training it on the side to have better results.

The warm-up consists of a part of rotation, stretching and flexibility. If you already have a warm-up
routine, you can do whatever you want. That is, you can do it as usual or exactly as I will explain it, or
even just enrich your general warm-up by taking pieces of the one I propose. The average duration is
between 10 and 15 minutes. The flexibility part is obviously very important because it is one of the two
pillars of progression in the compressed L-sit with the training exercises.

Heating

This is the rotation routine that helps to increase the temperature of the body, preparing the muscles
and joints for the efforts that will come later. These are movements that must be performed in a loop
for about 20 repetitions of each one, without forgetting both sides when appropriate (front/back or
left/right). You can choose to vary the speed and width of the repetitions.

16
 III - Training

>> Rotate your wrists apart.

Separate wrists (both directions)

>> Bring your wrists together and rotate them.

Wrists together (both directions)

> Make circles with your shoulders.

Shoulders (both directions)

17
 III - Training

> Throw your elbows forward.

Explosive elbows (both arms)

>> Bend your elbows forward

from pronation to supination.

Elbows spreading (both arms)

> Raise your hands up and then

lower them.

forearms

18
 III - Training

10

> Open by leaning back and then

close by bringing your fists together
in front.

Back

eleven

> Close your arms over your body,

crossing them one over the other.

Chest

12

>> Spin your head in circles.

Nape (both directions)

19
 III - Training

This is followed by the stretching routine, which should be done after the rotation routine, with a
short pause of one minute or more. It is about stretching to continue preparing the muscle groups
for the efforts that will come later. Little by little, this will help to improve mobility, as well as the
practice itself. This part is important, as it accentuates the preparation of the joints and reduces the
risk of injuries and pain. The idea is to hold these poses for 10-15 seconds without overexerting
yourself. Even when warmed up properly, it's probably not going to be all that good, so take it easy
when you start training on the first few sets. You can also finish warming up with some i-sits, being
in the same range of figures as the compressed L-sit, or even push-ups, pull-ups, dips, ...

13

>
Place your hands pronated
on the floor and lean forward
keeping your arms straight.

Wrist stretch (pronation)

14

>
Place your hands supinated
on the floor and lean back
keeping your arms straight.

Wrist stretch (supination)

twenty
 III - Training

fifteen

>
Lying on your back, stretch
your arms supinated behind
you without taking them too far
while pushing your elbows
down.

biceps stretch

16

>
Grasp his arm at elbow level without
stretching it completely and pull it to
the other side, bringing it towards you.

Triceps stretch (both arms)

17

> Lying on your belly, push your

body up and back with your
fingers.

abs stretch

twenty-one
 III - Training

Finally, to finish the warm-up, the flexibility point. The following positions must be held for a
period of time between 45 seconds and 1 minute, which favors the progression of flexibility,
but also the correct completion of the warm-up. This allows for better training performance,
delaying the onset of muscle soreness/cramps and increasing the possible angle of the legs in
relation to the body, as well as maintenance time.

18

>
Try to touch the ground with
your hands by lowering your
body while keeping your legs
straight.

hamstring stretch

19

>
Lying on the floor, grab your
foot to bring your heel
toward your lower back
pulling your leg back as far
as possible.

Quadriceps stretch (both legs)

22
 III - Training

The calf stretch is optional, but recommended. This is not a muscle that is part of the i-sit, but when
you put your feet on the balls of your feet, cramps appear if you are not flexible enough and you
are not used to it.

twenty

>
Try to touch your foot by
bringing your body down and
pointing your toes towards
you while keeping your leg
straight.

Calf stretch (both legs)

23
 III - Training

Other

The keys to all figures of nerve force (and flexibility with compression here) are time and repetition.
Even if progress is not noticeable, it can often happen suddenly, like an unblocking, due to a better
understanding of technique, having better form, better stability... The brain registers the
movements we make and the next day, the days after, we are able to reproduce them in better
ways. conditions.

Recording yourself to see how you stand is a handy way to progress. Visualizing the position you have
made and orienting yourself in space without first having seen it from an external point of view to
understand it is illusory. This helps to correct the form, but also to keep track of the different progress.
Preserving memories from before is good for appreciating and noticing your progress.

Being a simple e-book, the main thing is not in the specific programming of a training, but in covering
all the important points related to the figure. I still propose a standard workout that you can follow or
not, even incorporate in combos/series with other figures already present in your own personal
program that you follow, or just take the exercises and do it your way, it's up to you. The most
important thing is to train with the right exercises in the right way, and to be disciplined and not give
up.

Training

Regarding the number of training sessions per week, between 3 and 5 times seems the best option. You
must establish fixed days or do it according to how you feel (sore or not), your time, your motivation and
your wishes. It is not unthinkable to train more times a week if you want, especially since the risk of injury is
low in this figure, but do not exaggerate because it will not necessarily be more productive, with a higher
risk of injury and pain. Especially since the aspect of pain has a great impact on this type of figure, a sign of
progress.

Regarding the flexibility point seen above in the warm-up, it is recommended to do it every day,
even on rest days, to obtain the best results. Flexibility develops day by day. The progression in the
compressed L-sit is done at two levels: the point of flexibility (passive) and the training with the
exercises (strength of the triceps, compression of the abdominals and active flexibility with the
compression of the legs). Flexibility is well preserved once acquired, and this even with infrequent
practice. To go further, it is clear that you have to investigate. Passive flexibility has a transfer to
active flexibility and vice versa.

The proposed training consists of 2 or 3 exercises: depending on the energy, motivation and time
available for each one.

24
 III - Training

The first exercise, which is static, corresponds to maximum times of maintenance in the compressed L-
sit position. We're talking compressed L-sit, but it doesn't matter how high you can put your legs while
doing it all. Over time, it will naturally get higher and higher. Prioritize the stretching and horizontality
of the legs before raising the pelvis more and having the legs higher.

You have to hold on until the cramps that appear in the quadriceps are too intense or the
position is lost due to loss of balance. For calf cramps, simply stop pointing your toes while
holding the figure and it will stop. The start can be done however you like.

twenty-one

>
compressed L-sit

- 3 to 5 minutes of - 5 series. - Keep the

rest per series. - a time of position it
serial maintenance. morepossible.

25
 III - Training

The second exercise, which is dynamic, consists of performing successive repetitions of tuck L-sit to
compressed L-sit. The key is to get your legs fully stretched as high as possible without losing your
balance. So that the exercise is not too easy, do not lock your legs between your arms or increase
the width of your grip. You can also make the exercise more difficult if you decide to set light hold
times on the compressed L-sits.

22

>
Tuck L-sit to Compressed L-sit

- 3 to 5 minutes of - 5 series. - move from position

rest per series. - 5 to 10 tuckL-sitaL-sitcompressed
repsperset.

26
 III - Training

The third and last exercise is static. This strengthening exercise is key to further developing leg and
abdominal compression. The exercise is performed in two stages, with one moment for the quadriceps
and another for the abdominals. The two positions must be performed in sequence on each set with
only a few seconds of rest between them. The idea is to hold both positions as long as possible, until it
is enough. The first position is an L-sit in a wide grip, except that the buttocks remain on the floor and
only the feet come up. The width should be as wide as possible and allow you to hold for at least a few
seconds.

23

>
Quadriceps Compression

- 3 to 5 minutes of - 5 series. - Keep them

rest per series. - a time of positions it
serial maintenance. more possible.

27
 III - Training

The second position is still an L-sit with a wide grip, but unlike the first, the feet remain on the
ground and only the glutes are raised. You have to move your pelvis back as you lift it and try to
loosen your abs. The width must be maximum and allow you to hold for at least a few seconds.

24

>
abs compression

28
 III - Training

Later, for greater difficulty, this exercise can be performed with the forearms on the ground. The same
principle, the buttocks touch the ground and lift only the feet for the compression of the quadriceps and vice
versa for the compression of the abdominals, the feet touch the ground and lift only the pelvis moving it
backwards.

25

>
Compression of the quadriceps in the forearms

For quadriceps compression only, it is possible to add weight at the ankles.

26

>
Compression of the abs in the forearms

29
 IV - Hazard

risks

This figure does not exclude the risk of injuries and pain, as well as soreness in the legs, abs and triceps
(a sign of progress). Warming up should not be taken lightly and should always be done without trying
anything cold to avoid stupid injuries. It is important to respect the planned rest period. Training with
laces is possible, but it is uncomfortable and impractical, it would be difficult to do.

The pressure exerted on the wrists and elbows can cause injuries. It is normal that after
training you feel a little soreness that can last a few sessions, but you have to be careful not to
get worse. Over time, the body becomes stronger and adapts to the effort. Resting for the
slightest pain is contrary to progress and healing, but you must also listen to your body and
your heart.

The risk is located mainly at the joint level, with tendonitis in the elbows and/or wrists, or even
periostitis in the forearms (pain after exertion, it is necessary to release gently after exertion).
There are techniques that can be found on the internet to treat and reduce pain related to injuries,
including applying a certain temperature to the painful area, creams, massages, stretching... you
can find solutions that are effective for you, you must try and convince yourself. The mental aspect
and positivity are great allies. The use of wrist wraps and/or compression sleeves may be a good
option. The pressure on the joints will be felt less.

There is also a muscular risk, but it is low, especially in relation to the triceps, legs and abdominals.
If muscle pain is considered too severe, it is important to know how to limit yourself to avoid the
risk of a muscle strain or any other type of injury. In case these problems occur, it is possible to
take a break while it heals, or to continue despite everything, but for example by reducing the
intensity, the training time, the number of series, the number of repetitions...

Keep in mind that continuing training is already a form of treatment, complete rest is not the best
solution. On the other hand, if the pain continues to intensify and won't go away, you should stop and
take the time to heal. Of course, in the case of sprains, tears, injuries that require surgery or other
interventions, continuing to train is not an option for some time.

30
 IV - Hazard

Cold
Training in the cold is not optimal, but it is possible. In effect, cold creates a cold body, and a
cold joint or muscle is a factor that increases the risk of injury. Skipping a bit between sets can
be an idea to keep warm. In addition, the cold, to a certain extent, expressly creates an
anesthetic effect on the wrists. Wrists are sensitive and pressing becomes harder and slower
due to slower nerve connections and the added lower level of performance.

Intensity

Training the compressed L-sit is intense compared to the other figures. The sensations of stretching the
muscles while maintaining the figure are overwhelming. On the other hand, it is not about pain but
only about unpleasant sensations, which incidentally also release hormones of well-being as the
training progresses. You have to be mentally prepared to continue training regularly.

Regarding training with the maximum time series held in L-sit compressed, one thing needs to be
underlined. When you can no longer maintain the position, there are two reasons: either you lose
your balance or you stop holding it because your legs cramp. Stopping when they get too intense
is the ideal time to stop holding the position before starting over with the next set. Over time, the
moment they appear will be delayed.

31
 V - To go further

Why?

The reason for practicing variations can be found in an artistic choice, a desired pleasure or a desire to
have more difficulty than usual. In fact, depending on the variation, the difficulty will be different and in
most cases more difficult, requiring greater compression of the legs and abdominals. Trying to practice
more complicated variations of the basic figure without first mastering the basic grips (pronation on
the ground and neutral on the parallel bars) is not recommended. Namely, having a sufficiently
acceptable form in which a static maintenance time without constant fall can be marked, even if it is
slight.

Focusing more on mastering the simpler is the most effective way to progress, before giving yourself
the opportunity to train more difficult variations. The risk of injury in the more difficult variations is
increased, since the difficulty is greater in all aspects. It is also a waste of time if the basic figure is not
sufficiently controlled.

You are free to choose your way of training between the basic grips of the compressed L-sit and the
possible variations. For example, you can decide to do a mix, either according to the days or the series
(be careful not to go backwards doing only the most difficult, practicing the simplest is also productive).
It is simply a choice, there is no obligation to try them. Strengthening exercises remain effective and
valid in all cases to continue progressing and advancing even when decent form has been achieved
with good maintenance time. For example, they can be done from the forearms, as seen in the training
section. Practicing variations is not mandatory to continue progressing.

Sticking to a training plan is more productive when you want to get in shape. Then, due to fatigue and
desire to have fun, you can choose to stop sticking to a number of series and rest times and do what
you feel like. Whether it's to try new things, to exceed your maximum maintenance time, ... However,
nothing prevents you from doing it from the beginning. In the end, it is only important to do the right
exercises to progress.

32
 V - To go further

Variations

Variations on the compressed L-sit can be dynamic or static. In statics, it may be the fact of having a
different grip than usual (pronation on the ground and neutral on parallel bars), knowing that they can be
mixed, between the support (forearm, fingers, flat hands, ...), the direction (pronation, supination , neutral,
mixed) and width (normal, wide). The technique remains basically the same with the same validity and
cleanliness criteria, but each variation has its own particularity. If not, you can also increase the difficulty by
adding weight to yourself. For the dynamic side, this can be done by including the compressed L-sit within
combinations that include other figures or through figure-linked transitions (compressed L-sit to i-sit, i-sit to
compressed L-sit, compressed L-sit amanna...).

pro
L-sit comT im
I ask
ev(antlosfingers) L-sit cB.
omeitherpn
n
piItem
rimpgoeithereithersand naand
onand n
nYoci
yousoil)
m (andornn
seither
T p d
L-sit compress goreither pronand
ineither re
iè parallel bars)
acrheyrn(in

Stability with balance is controlled differently depending on the variance. Many grips related to
orientations are possible, only a few are listed.

Regarding the grip with the fingers, a specific reinforcement for the fingers is not necessary because the
pressure is low. You have to be careful with sprains. Grabbing with the fists is also possible, but it is painful
due to the contact of the skin with the ground.

In pronation on the parallel bars, balance is managed by moving from front to back.

33
 V - To go further

>
Compressed L-sit wide grip (on the ground)

The difficulty of the compressed L-sit in a wide grip increases with width, requiring more
compression of the legs and abs than basic grips. For ground grip, staying pronated is less and
less possible as width increases. You will have to turn your hands slightly inward.

>
Compressed L-sit on forearms (on parallel bars)

Alternatively, the compressed L-sit can also be performed on the forearms. On parallel bars, the goal is
to get your legs above the bars. It's also possible on the ground, which is by far the hardest variation to
get. To be able to do it on the ground, you must already have an optimal height on the parallel bars.
This is because on parallel bars, the body cannot touch the ground as there is a void, as opposed to
being on the ground (if the support is not high).

3. 4
 V - To go further

>
Compressed L-sit in wider grip (on the ground)

The goal in a compressed L-sit is to get the legs as close to the body horizontally as possible, but
another goal can be seen in simply trying to get off the ground, not looking for more height but
looking for width with the grip. The optimal grip is a neutral grip with flat hands.

27

> >
Compressed L-sit raise from a pushup (on the ground)

Starting from a seated position on the floor with your arms bent, the principle of this variation is to rise into
a compressed L-sit position by pushing up to straighten your arms. You have to make sure that you position
yourself correctly on the floor, moving your pelvis backwards a little and bringing your head closer to your
legs. It is necessary to maintain this approach as best as possible during the ascent. Obviously it's also
doable on parallel bars or wide grip.

35
 VI - In conclusion

Thank you

Thank you for buying this e-book trusting me. I have transmitted to you the experience that I have
acquired over several years of training different static figures in this sport. You will surely make your
own, which will be different from mine, with tips, techniques and analyzes that you will find and that
will help you personally. This e-book is not a universal solution or a program and information to be
followed to the letter, we all work differently, you have to take from it what is beneficial to apply in
order to move forward!

I wish you the best, please let me know if you have any questions, what you thought of this e-book and your
progress on social media. I'll look forward to it.

Disclaimer

I, Kévin Rouland, take no responsibility and disclaim all liability for any injury or health
problem. Any sport practice is subject to possible injuries.

This content is protected. Retranscription, modification or appropriation will not be tolerated, and legal
action will be taken against the individual.

36