L-Sit & Pistol Support Sessions During Advanced Calimove • Olimp Run

🧠 Objective

Following a consultation with the Calimove team, I’m adding two weekly support sessions to improve progress in L-sit and pistol squat during Phase 3–4 of the Advanced program. These are not full workouts, but technical activations designed to improve control, mobility, and awareness without overloading the system.

✅ Tuesday – L-Sit Activation (15 minutes)

Sitting Leg Raise (1 leg) – 2×5–8 per side
Reverse Plank Hold – 2×30 sec
Tuck Compression Drill (floor sit, hands beside hips, lift knees) – 2×10 sec
Lying Leg Raise (legs straight) – 2×10
Dead Bug (with active core tension) – 2×10

✅ Thursday – Pistol Prehab (20 minutes)

Deep Lunge w/ ankle mobility – 2×30 sec per side
Bulgarian Split Squat (no weight) – 2×6 per leg
Wall Sit – 2×30–45 sec
Negative Pistol (using stick or doorway for balance) – 2×slow descents
Glute Bridge March – 2×10 (alternating legs)

🌙 Evening Stretching Sessions (Tuesday + Thursday)

Instead of doubling Mobility 2.0 volume, I include relaxing evening stretches to unwind and support recovery:

Pigeon Stretch – 2×30 sec per side
Lunge with rotation – 2×30 sec per side
Seated Forward Fold – 2×30 sec
Seiza Sit + Ankle stretch – 2×20 sec
Diaphragmatic Breathing – 3×10 deep breaths

These sessions aim to build smarter control and joint preparation for better long-term gains in L-sit and pistol squat—without risking overtraining.