V-Sit: Compression Beyond the L
The V-sit takes the L-sit's compression above 90 degrees — hips higher, legs angled up, hip flexors and abs at maximum demand. T4 and the gateway to the manna.
Category Core
Ab Wheel Rollout: Anti-Extension at Full Reach
The ab wheel rollout trains anti-extension at a long lever — the same demand as the dragon flag but built from a kneeling or standing roll-out rather than a bench anchor.
Hanging Leg Raise: Hip Flexors Meet the Bar
The hanging leg raise trains hip flexion under suspension — the specific compression demand that feeds directly into the L-sit, L-sit pull-up, and front lever.