WORKOUT TWO - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1. Back lever hold	4	2 min
2. Back lever raises	4	2 min
3. Dips	3	2 min
4. Reverse hyper	3	2 min
5. Scap push-ups	3	2 min

Warmup (5mins)

1. Wrist circles	10 each direction
2. Shoulder extension	30 secs (x2)
3. Band shoulder flexion	10 reps

1. Back lever hold with bands: 4 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
15 secs	16 secs	17 secs	18 secs	19 secs	20 secs

2. Back lever raises: 4 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5 reps	5 reps	5 reps	6 reps	6 reps	6 reps

3. Dips: 10 reps for 3 sets with 2 min rest between sets.

4. Reverse hypers: 3 sets with 1 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5 reps	5 reps	6 reps	6 reps	7 reps	7 reps

5. Scap push-ups: 3 sets with 1 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8 reps	8 reps	10 reps	10 reps	12 reps	12 reps

Cool-down

	Duration	Sets
A. Forward fold	30-60 secs	2
B. Shoulder flexion	1 min	2
C. Supine spinal rotation	30-60 secs	2

A. Forward fold

B. Shoulder flexion

C. Supine spinal rotation

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.