WORKOUT TWO - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1. Deep HSPU	4	2 min
2. 90DPU negatives	5	2 min
3. Floating pseudos	3	2 min
4.Feet supported 90DPU	3	2 min
5. Pseudo planche push-ups	3	2 min

Warmup (5mins)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 reps
5. Push-ups	10 reps
6. Pike push-ups	5 reps
7. Handstand	30 secs

1. Deep HSPU: 3 reps for 4 sets. 2 min rest between sets

2. 90DPU negatives: 1 rep per set. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5 sets	5 sets	5 sets	6 sets	6 sets	6 sets

3. Floating pseudos: 5 reps per set. 2mins rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3 sets	4 sets	4 sets	4 sets	4 sets	4 sets

4. Feet supported 90DPU: 5 reps per set. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3 sets	4 sets	4 sets	4 sets	4 sets	4 sets

5.Pseudo planche push-ups: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 reps	10 reps	11 reps	11 reps	11 reps	12 reps

Cool-down

	Duration	Sets
A. Overhead flexion	30-60 secs	2
B. Forward fold	1 min	2
C. Shoulder extension	30-60 secs	2

A. Overhead flexion

B. Forward fold

C. Shoulder extension

RETURN TO PROGRAM

About Me

Simon Ata

Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.