Warm-up (5 min)

1. Wall handstand push-ups: 3 sets with 2 min rest

2. Tuck planche holds: 15 sec for 4 sets. Rest 2 min between sets.

Note: Do not exceed the prescribed duration. Overload the exercise by advancing to a more difficult planche shape.

3. Pseudo planche push-ups: 4 sets with 2 min rest

4. Pike push-ups: 3 sets with 2 min rest

5. Dips: 3 sets with 2 min rest

Cool-down stretch

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Thoracic extension: 1 min

B. Straddle stretch: 1 min

C. Shoulder extension stretch: 1 min

The post WORKOUT ONE appeared first on BASEBLOCKS DIGITAL.

Warm-up (5 min)

1. Lever raises: 5 reps for 3 sets. Rest 2 min between sets

Note: Stick with prescribed reps and increase the lever arm as you become stronger.

2. L-sit chin-ups: 3 sets with 2 min rest

3. Lever holds: 15 secs for 4 sets. Rest 2min between sets.

Note: Stick with prescribed duration and increase the lever arm as you become stronger (select a more advanced lever shape).

4. Ice-cream makers: AMRAP for 3sets. Rest 2 min between sets.

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

5. Rows: AMRAP for 3sets. Rest 2 min between sets.

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion on bar: 1 min

B. Straddle + side-bend: 1 min each side

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

Warm-up (5 min)

1. Jumping squats: 6 reps for 5 sets. Rest 2 min between sets.

Note: Stick with prescribed reps and use maximal effort every repetition. Try and maintain the same jump height every repetition.

2. Pistols: 3 sets with 2 min rest

3. Single-leg deadlift: 6 reps for 3 sets. Rest 2 min between sets.

Note: Stick with the prescribed reps and try to increase the intensity each week by creating more tension on the resistance band, or adding resistance band/s.

4. Hip thrust w/bands: 15 reps for 4 sets. Rest 2 min between sets.

Note: Stick with the prescribed repetition and increase the intensity by adding more tension on the resistance band, or adding more resistance bands

5. Reverse hypers: 3 sets with 2 min rest

Note: Add ankle weights if this exercise becomes too easy. If you don’t have a set of ankle weights, hold the top of each rep for longer

Cool-down stretch

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Quad stretch: 1 min each side

B. Straddle + side-bend: 1 min each side

C. Forward Fold: 1 min

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

Warm-up (5 min)

1. Wall handstand push-ups: 3 sets with 2 min rest

2. Tuck planche push-ups: 4 sets with 2 min rest

3. Dynamic planche leans: 4 sets with 2 min rest

4. Pseudo planche-ups: 3 sets with 2 min rest

5. Resisted Dips: 8 reps for 3 sets. Rest 2 min between sets.

Note: stick with the prescribed rep range and increase the tension on the band each week

Cool-down stretch

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Thoracic extension: 1 min

B. Straddle stretch: 1 min

C. Shoulder extension stretch: 1 min

The post WORKOUT FOUR appeared first on BASEBLOCKS DIGITAL.

Warm-up (5 min)

1. Tuck lever rows: 5 reps for 3 sets. Rest 2 min between sets.

Note: Stick with prescribed reps and increase ROM by adding rings. If you don’t have a set of rings, increase the lever arm by moving your knees away from your chest.

2. Lever raises: 3 sets with 2 min rest

3. L-sit pull-ups: 4 sets with 2 min rest

4. Tuck lever hold: ALAP for 3sets. Rest 2 min between sets.

Note: Perform this exercise for max duration. There is no prescribed overload, but try and increase the total duration each week. Make sure you perform the first set to complete failure.

5. Chin-up ISO hold: ALAP for 3sets. Rest 2 min between sets.

Note: Perform this exercise for max duration. There is no prescribed overload, but try and increase the total duration each week. Make sure you perform the first set to complete failure.

Cool-down stretch

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion on bar: 1 min

B. Straddle + side-bend: 1 min each

The post WORKOUT FIVE appeared first on BASEBLOCKS DIGITAL.

Warm-up (5 min)

1. Jumping squats: 6 reps for 5 sets. Rest 2 min between sets.

Note: Stick with prescribed reps and use maximal effort every repetition. Try and maintain the same jump height every repetition.

2. Pistols: 3 sets with 2 min rest

3. Single-leg deadlift: 6 reps for 3 sets. Rest 2 min between sets.

Note: Stick with the prescribed reps and try to increase the intensity each week by creating more tension on the resistance band, or adding resistance band/s.

4. Hip thrust w/bands: 15 reps for 4 sets. Rest 2 min between sets.

Note: Stick with the prescribed repetition and increase the intensity by adding more tension on the resistance band, or adding more resistance bands

5. Reverse hypers: 3 sets with 2 min rest

Note: Add ankle weights if this exercise becomes too easy. If you don’t have a set of ankle weights, hold the top of each rep for longer

Cool-down stretch

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Quad stretch: 1 min each side

B. Straddle + side-bend: 1 min each side

C. Forward Fold: 1 min

The post WORKOUT SIX appeared first on BASEBLOCKS DIGITAL.

Test one: tuck planche max duration

Test two: L-sit chin-up max repetitions

Female

Male

Select your next program based on how you scored.

The post UPPER BODY TESTS appeared first on BASEBLOCKS DIGITAL.