Why you NEED the L9 App
The L9 app is necessary for all L9 Members. Apart from the obvious which is to book in to classes and workout sessions there are a few cool features you might not be aware of. Online Access to the L9 Program The advantage of seeing the L9 Program before your week starts is that you […]
L9 Program Workout for Beginners
Ever wondered what the L9 Program looks like? Probably one of our top asked questions is if the L9 Program right for Beginners and if Calisthenics & Bodyweight is suitable for beginners. The short answer is YES. In fact the best thing about L9 and Bodyweight fitness is that you only work to your level. […]
L9 Program – 008 – Front Splits Primary – Muscle Up Secondary
Back to Coach Corner Program 008 – Front Splits & Muscle Up Warm Up – No Breaks, Keep Moving Hanging Shrugs / Dip Shrugs – 2×12No Breaks 2 Min Pull AMRAP Pull Ups – Aim for 50+ Pull Ups in 10 Minutes OPTIONAL UPGRADE– Add Weight (or use rings) if needed– Option to do this in […]
L9 Program – 007 – HSPU Primary – Shoulder Ankles Secondary
Back to Coach Corner Program 007 – HSPU & Shoulder / Ankles Warm Up Forward & Back Crawls x 2Bridge Crawls x 2 Wrist Warm UpsLazy Puppy PoseThoracic Spinal TwistDead Hang (Aim for a total 60s)Pike or Wall Shoulder Taps 12 Min PushPike Pushups – 4 Sets of 8 Pseudo Planche Push Ups – 2 […]
L9 Program – 006 – Fold Primary – OA Push Up Secondary
Back to Coach Corner Program 006 – Fold & One Arm Push Up Warm Up – Keep it Moving. Be Prepped with gear. Banded Squats SequenceSuitcase Squats 2 x 12Ankle Mobility Squats 2 x 15 per leg <- Keep Light – Don’t BreakCat & CowDown Dog90/90 Hip Twister 13 Min Deep StretchSeated Figure FourSeated Folds […]
L9 Program – 005 – Lever Primary – Middle Splits Secondary
Back to Coach Corner Program 005 – Lever & Middle Splits Warm Up – No Breaks, Keep Moving Floor CrawlsBridge Crawls Keep Short. This is a Big Program 4 Min CoreHollow Crunch Ups – Keep going till you hit 40“our goal is to try hit 40 in the next 3 minutes” 4 Min Warm Ups ContinuedHanging […]
L9 Program – 004 – Bend Primary – HSPU Secondary
Back to Coach Corner Program 004 – Bend & HSPU Warm Up – No Breaks, Keep Moving Cat & CowDown DogLazy PuppyThoracic Spine Twist Aim to loosen up the spine, but be efficient with time. Try use up the full 10 minutes for this sequence. Its OK to go over a little. Be patient in […]
L9 Program – 003 – Muscle Up Primary – Fold Secondary
Back to Coach Corner Program 003 – Muscle Up & Fold Warm Up – No Breaks, Keep Moving Hanging Shrugs + Dip Shrugs + Scap Pushups x 2 Rounds of 12 each 5 Min Pull Pronate Grip Pullups 2/3 Sets of 10 PLAY TIME: 10 Minutes of – Explosive Pull Ups OR– Jump Up & Negatives […]
L9 Program – 002 – Abductors & Fundamental Strength
Back to Coach Corner Program 002 – Abductors & Fundamental Strength Warm Up – No Breaks, Keep Moving Start Standing:Hip RotationsIn Out Leg SwingsWide Squats Mat:Kneeling Hip Press Sequence90 / 90 Hip Mobility 8 Min Deep StretchPigeon Sequence – Once per SideHalf Frog – Once per Side Tadpole / Full Frog – At least 2 […]
L9 Program – 001 – Shoulder & Hamstring
Back to Coach Corner Program 001 – Static Shoulder & Hamstrings Warm UpStandard Crawls – 2 Forward & 2 Back (lengths) Bridge Crawls – Once Forward, Once Back Spiderman Crawls – Twice Forward (This is really heavy… you can make this a bit of play time) 10 Min PushPushups – 3 Sets of 6-10. Try […]
