Photo of Dave Durante in an L-Sit to promote the power monkey training l sit skill program

l-sit skill plan

download the app. master the technique. reach your goals.
build a solid

L-SIT Foundation

+ 25-30 MIN.

The L-sit primarily targets the strength of the core muscles, including the abdominals and hip flexors, but also factors in the mobility components of the lower back and hamstring. By consistently practicing L-sits, you'll develop exceptional compression strength, which is an essential piece to learning a variety of other gymnastics exercises

By building strength, flexibility, and body awareness through L-sit training, you'll progress toward achieving these impressive skills and more.

Mastering the L-sit lays the foundation for more advanced gymnastics movements, like the V-sit, straddle L-sit, and eventually, the elusive Manna.

Take the first step towards building a strong core with our L-Sit Foundations program in the Power Monkey Training app.

about the L-Sit Foundations program

Improve your L-Sit hold with 12 weeks of comprehensive training training. This program incorporates all the smaller pieces that contribute to a solid L-Sit hold. It is NOT simply performing L-Sits two day a week. Mobility is tailored to the individual from the start of the assessment. Wrist work, core work, and L-Sit variations are all included. This program is great for beginner and intermediate level athletes.

Don't take our word for it


I really love how this program builds up your fundamentals and progresses along the way. Very good explanation videos and what should be your focus. I find that I'm making great progress towards my goal, totally recommend it!

Sigrun Kjartansdottir

very useful, the programs are very well thought out to help you achieve your goals. Chatting with teachers works great when you have any questions.

Lluisa Roses Plans

Superb quality - I love both the programming and the apps. By tracking my progress and creating personalized schedule, the app keeps me motivated to stick to a routine and complete the levels/programs. Each movement within a program has a clear video demo and step by step breakdown which allows me to monitor my execution. This app makes for efficient use of my time & perfect for anyone who wants to move better.

Bec Leech
dave durante performing swinging on gymnastics rings for a power monkey fitness course

meet your coach

dave durante

NCAA All-American at Stanford University
Multiple Time US National Champion
Multiple Time World Team Member
2008 Olympic Team Member
Co-Owner of Power Monkey Fitness

take the assessment and

build a solid l-sit foundation

Before starting your L-Sit training, you'll complete an assessment that will identify strength and mobility deficiencies.

Once you are placed in a level, you'll work through proper technique and mobility drills to improve your stability, flexibility, and core strength.

Turn your weaknesses into strengths.

Sample day programming of the L-Sit plan in the Power Monkey Training app.
features + benefits


Have a question about a drill within your L-Sit Foundations program?

Reach out to us in the Power Monkey Training app!

Select the chat bubble on the home screen and send your questions to the Power Monkey Fitness team.

Want us to take a look at your current form or confirm you're completing the drills correctly? Send us a photo or video and we can coach you through the movement.

We're committed to helping you reach your goals and that means being accessible to you throughout your training cycle.

Ready to start your training?

programs built by elite athletes

Gymnastics programs designed by Dave Durante and Colin Geraghty. Weightlifting programs built by Mike Cerbus.

semi-individualized programs

Strength and mobility assessments will build a program based on your skill level and attack your weaknesses.

in app chat

Chat with the Power Monkey coaches about your progress, specific movement drills. Send us photos/videos to assess your form!

Features + Benefits

Movement VIdeo Library

With over 1200 high-quality instructional videos, we've curated a treasure trove of exercises, techniques, and movements designed to elevate your physical capabilities.

Each video is expertly crafted by our elite Power Monkey coaches and trainers, ensuring clear instructions and demonstrations to guide you every step of the way. With our easy-to-navigate interface, you can quickly find the perfect video to target specific muscle groups, improve flexibility, and enhance your strength.

The best part? You'll be able to access the Power Monkey movement video library with the free subscription to the app. No paid subscription required!

Start your L-Sit Foundations course with a Power Monkey coach, accessible anytime, anywhere

Download the Power Monkey Training app