This circuit uses chairs or an elevated surface to train three jump-through essentials: L-sit thigh-to-chest pulses, lift-up with curl, and the full crouch-and-spring jump-through to L-sit. Do each drill five times, then cycle through all three for three rounds with short rests. The elevated station lightens the load so you can commit to putting weight in your arms, pulling thighs to chest, and leaning forward as you shoot legs through. Options include holding L-sit, reducing reps, or just doing lift-ups to scale intensity. **This drill develops:** Jump-throughs, jump-backs, L-sit, and the arm strength and core control needed for smooth vinyasa transitions.​​​​​​​​​​​​​​​​