• Objective

  • Being able to do at least 5" of strict V-sit.
  • Level

  • Beginner
  • Duration

  • 14 Weeks
  • Frequence

  • 3 Days


With this program you will learn the static movement known as V-sit. For this, we will work on 3 fundamental parts: the first one is flexibility, especially in the hamstrings, which you will need to do the strict movement. The second one is strength, focused on the triceps. And the third one is progressions, which will help you understand and control the movement.

Must know

The program is designed to train twice a week, with an extra routine in case you want to do a third day.

You will need parallel bars.

Take breaks between 1'45" to 3', depending on how difficult the routines are for you.

Required Material

  • Bodyweight
  • Box
  • Parallettes
  • Low bar


Being capable of doing:

  • 10 dips

Phase 12 Weeks

Flexibility and basic strength

Phase 22 Weeks

First progressions

Phase 33 Weeks

Advanced Progressions

Phase 43 Weeks

First attempts at V-sit

Phase 54 Weeks

Improvement of technique

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