Advanced B-Bars (Push/Pull Split) Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/advanced-b-bars-push-pull-split/ Workouts with One Weight Tue, 23 Mar 2021 21:33:12 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Advanced B-Bars (Push/Pull Split) Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/advanced-b-bars-push-pull-split/ 32 32 Workout One – Push (60 min) https://baseblocks.com/b-bars-advanced4d-workout-one-push-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-advanced4d-workout-one-push-60-min Sun, 21 Mar 2021 04:09:02 +0000 https://baseblocks.com/?p=4811 Workout overview Sets Rest 1. Handstand to planche negative/wall-slide 5 2 min 2. Wall HSPU or Pike push-up 4 2 min 3. Planche push-up 4 2 min 4. Planche hold 4 2 min 5. Reverse hypers 3 1 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. […]

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]]> Workout overview
SetsRest
1. Handstand to planche negative/wall-slide52 min
2. Wall HSPU or Pike push-up42 min
3. Planche push-up42 min
4. Planche hold42 min
5. Reverse hypers31 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Push-ups10 reps
1. Handstand to planche negative/wall-slide: 5 sets of 1-3 reps with 2 min rest
2. Wall HSPU or pike push-up: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
666777
3. Planche push-up: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
334455
3. Planche hold: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
15 secs15 secs16 secs16 secs17 secs17 secs
3. Reverse Hypers: 3 sets with 1 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
88991010
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

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 extension: 30-60 secs
Target muscle groups: biceps, anterior delts
B. Forward fold: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic Rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

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]]> Workout Two – Pull (60 min) https://baseblocks.com/b-bars-advanced4d-workout-two-pull-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-advanced4d-workout-two-pull-60-min Sat, 20 Mar 2021 04:37:24 +0000 https://baseblocks.com/?p=4816 Workout overview Sets Rest 1. Lever pull-ups 4 2 min 2. Lever holds 4 2 min 3. Assisted OAC 3 2 min 4. Lever raises 4 2 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. Wrist push-ups 10 reps ea […]

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]]> Workout overview
SetsRest
1. Lever pull-ups42 min
2. Lever holds42 min
3. Assisted OAC32 min
4. Lever raises42 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Rows10 reps
1. Lever pull-ups: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
555555
2. Lever hold: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
15 secs15 secs16 secs16 secs17 secs17 secs
3. Assisted OAC: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
5 ea5 ea5 ea6 ea6 ea6 ea
4. Lever raises: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
556677
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

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: 30-60 secs
Target muscle groups: biceps, anterior delts
B. Straddle: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic Rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

The post Workout Two – Pull (60 min) appeared first on BASEBLOCKS DIGITAL.

]]> Workout Three – Push (60 min) https://baseblocks.com/b-bars-advanced4d-workout-three-push-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-advanced4d-workout-three-push-60-min Fri, 19 Mar 2021 04:24:09 +0000 https://baseblocks.com/?p=4814 Workout overview Sets Rest 1. Planche hold 4 2 min 2. Wall HSPU 4 2 min 3. Planche push-up 4 2 min 4. Pseudo planche push-up 4 2 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. Wrist push-ups 10 reps […]

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]]> Workout overview
SetsRest
1. Planche hold42 min
2. Wall HSPU42 min
3. Planche push-up42 min
4. Pseudo planche push-up42 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Push-ups10 reps
1. Planche hold: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
15 sec15 sec16 sec16 sec17 sec17 sec
2. Wall HSPU or pike push-up: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667777
3. Planche push-up: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
334455
4. Pseudo planche push-ups: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
121212121212
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

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 extension: 30-60 secs
Target muscle groups: biceps, anterior delts
B. Forward fold: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic Rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

The post Workout Three – Push (60 min) appeared first on BASEBLOCKS DIGITAL.

]]> Workout Four – Pull (60 min) https://baseblocks.com/b-bars-advanced4d-workout-two-pull-60-min-2/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-advanced4d-workout-two-pull-60-min-2 Thu, 18 Mar 2021 04:43:02 +0000 https://baseblocks.com/?p=4818 Workout overview Sets Rest 1. Lever pull-ups 4 2 min 2. Lever holds 4 2 min 3. OAC negatives 3 2 min 4. Lever raises 4 2 min 5. L-sit chin-ups 3 2 min Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction […]

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]]> Workout overview
SetsRest
1. Lever pull-ups42 min
2. Lever holds42 min
3. OAC negatives32 min
4. Lever raises42 min
5. L-sit chin-ups32 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Rows10 reps
1. Lever pull-ups: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
555555
2. Lever hold: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
15 secs15 secs16 secs16 secs17 secs17 secs
3. OAC negatives: 1-2 reps each side for 3 sets with 2 min rest
4. Lever raises: 4 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
556677
4. L-sit chin-ups: 3 sets for max reps with 2 min rest
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

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: 30-60 secs
Target muscle groups: biceps, anterior delts
B. Straddle: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic Rotation: 1 min
Target area: thoracic spine
RETURN TO PROGRAM

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]]> Testing Day https://baseblocks.com/testing-day-11/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-11 Sun, 14 Mar 2021 21:12:20 +0000 https://baseblocks.com/?p=4969 You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible. Upper body tests There are no beginner, intermediate or advanced targets for the tests of this program as […]

The post Testing Day appeared first on BASEBLOCKS DIGITAL.

]]> You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible.

Upper body tests

There are no beginner, intermediate or advanced targets for the tests of this program as the program can be performed at many intensities (e.g. tuck planche or full planche).

RETURN TO PROGRAMS

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