Nathan

Guessing it's this one:

Hi vicuna, Kit already answered #2 in your other thread. After your lifting session is a great time to stretch. As for #1, just stick to doing your stretching sessions later in the day, for now. As you become more flexible (and stronger throughout ranges of motion), you will naturally find yourself looser in the mornings too. Light limbering or some dynamic movements like this can be nice in the morning:

I can't read these words without hearing Kit's voice in my head: "Breathe... and relax."

Hi Driss, Personally, I would put the face-down arm/leg lifts, lying rotations, and planks in a little "core" circuit and do them either before or after your main movements. Either day is fine. Pull ups and rows belong to a different category (strength or strength endurance, depending on your goals), IMO, and you will want to progress them in a different fashion than the other movements. The only "core" movement you mentioned that will be really taxing is the ab wheel/dragon flags, and once you progress to those movements, you will need to pay closer attention to recovery and where you place them in your workouts. I'd personally recommend the ab wheel over dragon flags. It's too easy to cheat with dragon flags (doesn't help that most people do it because it looks cool, so the ego element is strong from the get-go) and it's a lot harder to get set up for, especially at home.

Parallettes are great! For L-sit work, those cheap push up handles work fine as an alternative. You might also try different hand orientations. Fingers pointed backwards tends to be the hardest on the wrists, followed by pointed forward, and then finally, pointed out to the side. Personally, I find pointed to the side with the fingers spread wide to be the easiest on my wrists, while still offering good stability.

Just in case the lowercase "s" was not a case of slippery pinky finger, the acronym should actually be DOMS, which stands for Delayed Onset Muscle Soreness

Don't worry; this is completely normal. Anyone who has ever tried compression work feels completely hopeless at first... "What?! I can't move my legs at all!" But this is still an isometric contraction, and isometrics are a powerful tool. Just keep going - I promise it gets better, and the results are worth it

L-sit is a lot of fun, and it's actually not too hard to achieve. One thing that the GMB article doesn't touch on too much is compression, which can make a huge difference, especially if you intend to progress toward V-sit, etc. This video from Tom Merrick seems to cover it pretty well: Core Compression (L-Sit, V-Sit) | Do It Right! You probably won't need to think about compression in the beginning, though, so feel free to just file it away in the back of your brain for later

Yeah, GMB material is always solid

L-Sit Hold Progression: 6 Steps to Rock Solid Core Stability Scroll down toward the bottom for the videos.

Posting an updated version of the list of links since my previous post is now too old to edit. Descriptions link to the relevant post. Praksis Retreat, NSW 2022 https://lying-relaxation-scripts.s3.ap-southeast-2.amazonaws.com/230722+Let+Anger+Go-Praxis+Retreat.mp3 Greenwell Point Stretch Therapy Teacher Intensive 2016 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-LyingRelaxationGPTT2016.mp3 Sasanarakkha Buddhist Sanctuary 2015 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-1st-Lying-Meditation-SBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-2nd-Lying-Meditation-SBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-3rd-Lying-Meditation-SBS-Tracking-Breathing.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-4th-Lying-Meditation-SBS-Feel-Breath.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-5th-Lying-Meditation-SBS-3rd-breathing.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-6th-Lying-Meditation-SBS-Pause_Breath.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-7th-Lying-Meditation-SBS-Count_Breath.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-8th-Lying-Meditation-SBS-Pause-Breath-In-Out.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-9th-Lying-Meditation-SBS-Serenity-Amidst-Noise.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-10th-Lying-Meditation-SBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-11th-Lying-Meditation-SBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-12th-Lying-Meditation-SBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-13th-Lying-Meditation-SBS.mp3 Bandar Utama Buddhist Society 2016 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidraDay1-BUBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidraDay2-BUBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidraDay3-BUBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidraDay4-serenity-practise-BUBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-sensations-BUBS.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidraDay-BUBS.mp3 "The following is a unique collection of the full audio of four exercises sessions Kit presented at BUBS prior to the 45 minute sitting session. Their focus is the first satipatthana (there are four; the first foundation of mindfulness is the body). Kit approaches all the exercises presented from this perspective, and the cueing includes pointers on what to look for in the mind’s reactions to what is happening in the body – what you find might surprise you. To the best of our knowledge, this is the first time recordings of this nature have been made public. Each session is about 90-minutes long." https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2016-KL-BUBS-exercise-session1-stereo.mp3 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2016-KL-BUBS-exercise-session2-stereo.mp3 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2016-KL-BUBS-exercise-session3-stereo.mp3 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2016-KL-BUBS-exercise-session4-stereo.mp3 London ITS 2015 https://lying-relaxation-scripts.s3.ap-southeast-2.amazonaws.com/2015-London_lying_meditation_Day_One-V3+copy.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2015-London_lying_meditation_Day_Two.mp3 Govinda Valley "Touching Awakening" 2014 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-GV_day1_extended_setup.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-GV_day1_First_lying_relaxation_28_mins.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-GV_day2_Shorter_setup_instructions.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-GV_day2_Finding_the_Elements_32mins.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-GV_Day3_Tracking_Breathing_27mins.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-GV_Day4_Tracking_feeling_30mins.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-GV_Day5_Tracking_Thought_Stream_31mins.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-GV_Day6_Clear_Understanding_30mins.mp3 BONUS: Govinda Valley Bell Ring Tone https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-Two-Bells-Govinda-Valley-ring-tone.m4r Govinda Valley "Four Postures of Meditation" 2013 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Govinda-Monday21_4.MP3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Fast_generic_relaxation_18mins.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Govinda-Tues22_4.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Govinda-Wed23_4_TwoCountingPractises.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Govinda-Thursday24_4_Vedana.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Govinda-Friday-25_4_Visualisations.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Govinda-Saturday26_4_Sampajanna.mp3 Sydney ITS 2014 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-Sydney_ITS_final_day.mp3 Adelaide ITS 2014 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-Adelaide_Day1_SetupInstructions.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-Adelaide_DayOne_RelaxationRecording.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-Adelaide_DayTwo_Relaxationrecording.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2014-Adelaide_DayThree_RelaxationRecording.mp3 Driftwood ITS 2013 (Link 2) (Link 3) https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-20_min_relaxation_Driftwood-Vancouver.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-RelaxationVancouver.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Driftwood_STrelax_Day1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Driftwood_STrelax_Day2.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Driftwood_STrelax_Day3.mp3 Driftwood Stretch Teacher Workshop 2013 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Driftwood_STrelax_Day4.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Driftwood_STrelax_Day5_editedV.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-Driftwood_STrelax_Day6_editedV.mp3 C'ville 2013 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-KitRelaxCville4.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-KitRelaxCville5_relax_during_loud_sounds.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-KitRelaxCville6.mp3 Atlanta (Studio Lotus) 2013 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-AtlantaStudioLotusDay4.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2013-AtlantaStudioLotusDay5.mp3 York UK 2013 Recording missing Sydney Teacher Training 2012 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2012-Relaxation-Sydney.mp3 C'ville 2011 (Link 2) https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2011-C'ville-Setup_instructions.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2011-15_minute_refresh_relax.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2011-C'ville-script_2_setup_instructions.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2011-C'ville-script_2_25mins_relaxation.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2011-C'ville-Script_3_setup_instructions.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2011-C'ville-Script_3_21mins_relaxation.mp3 The following are scripts with no associated forum post. Sasanarakkha Buddhist Sanctuary 2016 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-2.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-3.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-4.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-5.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-6-Breath-counting.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-7.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-8.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2016-KL-YogaNidra-SBS-9.mp3 https://s3-ap-southeast-2.amazonaws.com/kl-podcasts/2016-Mindfulness-Immersed-in-Body-v2.mp3 https://s3-ap-southeast-2.amazonaws.com/kl-podcasts/2016-Summing-up-end-retreat-v.2.mp3 Melbourne ITS 2017 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/ITS_Melbourne_2017_Relaxation_Setup_Instructions.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/ITS_Melbourne_2017_Relaxation.mp3 Greenwell Point Into the Stretch 2017 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-KL-ITS-GP-setup-and-first-relaxation.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-KL-ITS_GP-Hand+tension+relaxation+script%232.mp3 Greenwell Point ST Teacher Intensive Part A 2017 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-GPST-Part-A-Hand+tension-%233.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-GPST-Part-A-Playing+with+breathing.mp3 Singapore ITS 2017 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-Singapore-ITS-recordingDay1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-Singapore-ITS+recordingDay2.mp3 London ST Teacher Intensive Part A 2017 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-ST-18'-relaxation.mp3 https://s3-ap-southeast-2.amazonaws.com/kl-podcasts/2017-ST-background+to+relaxation+practise.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-London-ST-long-relaxation.mp3 London DITS 2017 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-DITS-London-day1.mp3 London ITS 2017 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2017-London-ITS-day2.mp3 Perth ITS 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-Sam’s+Gym+Perth+ITS+Day1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-Sam’s+Gym+Perth+ITS+Day2.mp3 Adelaide ITS 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ABSS3+Lying+Relaxation.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-Adelaide-ITS-Day2.mp3 Brisbane ITS 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ITS-Brisbane-day1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ITS-Brisbane-day2.mp3 Melbourne ITS 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ITS-Melbourne.mp3 Melbourne DITS 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-DITS-MelbourneDay1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-DITS-MelbourneDay2.mp3 London ITS August 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ITS-London-Day1.mp3 London DITS 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-DITS-London-Day2.mp3 London ITS September 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ITS2-London+day1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ITS2-London-Day2.mp3 London ST Teacher Intensive Part A 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ST-London-1.mp3 Greenwell Point ST Teacher Intensive Part A 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-PartA-GP-day1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-PartA-GP-day2.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-PartA-GP-day3.mp3 Cairns ITS 2018 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ITS-Cairns-Day1.mp3 https://s3-ap-southeast-2.amazonaws.com/lying-relaxation-scripts/2018-ITS-Cairns-Day2.mp3 Greenwell Point ITS 2019 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2019-ITS-day1.mp3 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2019-ITS-day2.mp3 Greenwell Point DITS 2019 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2019-DITS-day1.mp3 Greenwell Point ST Teacher Intensive Part A 2019 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2019+Part+A+Greenwell+Point.mp3 Oaks Flat, NSW Public Class 2020 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/2020-Oak-Flats-relaxation-18-minutes.mp3 The following are studio recordings. Overcome Neck & Back Pain (Chapter 10) Relaxation Script https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/KL_RelaxationONBP20mins.mp3 Stretching & Pregnancy Relaxation Scripts Jennifer Cristaudo: Take a break (15 min.) Kit Laughlin: Take a break (18 min. with gentle Pacific Ocean sounds in the background) Seated Meditations https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/01+Seated+Meditation1.mp3 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/02+Seated+Meditation2.mp3 Sleep Preparations https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/Lying_Sleep_Preparation.mp3 https://lying-relaxation-scripts.s3-ap-southeast-2.amazonaws.com/Seated_Sleep_Preparation.mp3

Yes, they can. They are ordinary MP3 files. How you get them onto your phone will depend on your model, technological prowess, etc. If nothing else, you can play them in your mobile browser, but downloading them would be preferred, since that will save bandwidth (which is good not only for Kit, but for you and the environment). If you are not sure how to download files to your phone, or play them, perhaps it would be easiest to install VLC media player, which is free and available for all devices. VLC can open and save the MP3s for you. Let us know if you need help figuring it out.

If that's the end goal, I suggest grabbing a copy of Overcoming Gravity. It's the gymnastics strength training bible, and it will teach you everything you need to know to start your own programming.

I love how confused the dog looks 😂 Please avoid Gymnastic Bodies. You will find many reasons if you search through the forums. Simply put, the programs are concerned solely with making money. GMB, on the other hand, is a friend of ST (Ryan, specifically, but they are all good people) and makes excellent programs. Lots of free stuff available on their YT channel to try out before investing too. Of course, continuing with the Monkey Gym circuits is great too. Have fun with the DOMS 😆

For anyone reading and finding it difficult to visualize what Kit describes above, you can see him demonstrate here (cued to 11:14):