Core Isometric Holds
Planks, L-sits, and holds — capped at 60–70% of max duration
Who it’s for
You have mastered the basic plank and want to move toward L-sits and front levers.
How it works
We train isometric holds not with grinding max efforts, but with short sets at 60–70% of your maximum hold time across 4–5 sets. This target is key: pushing holds to total failure accumulates fatigue faster than strength adaptations. Advance to a harder variation once you can hold a new position cleanly for 6 seconds.
Weekly layout
How load increases
One dynamic rep equals roughly 2 seconds of static hold and 3 seconds of eccentric work — we calculate total volume using this exchange rate. Build time first, then increase leverage.
Deload
Every 5th week: cut sets in half.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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