Back Lever / Intermediate Archives - BASEBLOCKS DIGITAL

WORKOUT ONE

Simon Ata — Wed, 14 Apr 2021 03:56:23 +0000

Workout overview

	Sets	Rest
1. Back lever hold	4	2 min
2. Back lever raises	4	2 min
3. Pseudo planche push-ups	3	2 min
4. Dips	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: 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. Pseudo planche push-ups: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
9 reps	9 reps	10 reps	10 reps	11 reps	11 reps

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

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

The post WORKOUT ONE appeared first on BASEBLOCKS DIGITAL.

WORKOUT TWO

Simon Ata — Wed, 14 Apr 2021 03:38:55 +0000

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

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

WORKOUT THREE

Simon Ata — Wed, 14 Apr 2021 03:38:04 +0000

Workout overview

	Sets	Rest
1. Back lever hold	4	2 min
2. Back lever raises	4	2 min
3. Dips	3	2 min
4. Skin the cat	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: AMRAP for 3 sets with 2 min rest between sets.

4. Skin the cat: 3 reps for 3 sets with 2 min rest between sets

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

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.