This high-station circuit trains the three essential pieces of the Ashtanga jump-back: the pure lift-up, the L-sit, and the controlled shoot-back to plank or Chaturanga. Working with your hands elevated on blocks, a bench, or another sturdy surface, you’ll cycle through a 5-count lift-up and hold, a 5-count L-sit, and five repetitions of leaning forward and springing the legs straight back. You repeat all three exercises for three rounds, with short rests between sets. The higher station lightens the load so you can focus on putting real weight into your arms, keeping your chest and head forward, and arriving in Chaturanga without needing to adjust. Along the way, you’ll feel upper body, abdomen, and legs working together as you embody the “crouch and spring – destination” principle for a more skillful, confident jump-back. **This drill develops:** Jump-backs, lift-ups, L-sit, and the integrated arm, core, and leg strength needed for smooth vinyasa transitions throughout your practice.​​​​​​​​​​​​​​​​