Test #1: Hollow body hold

You’ll begin with the hollow body hold as it is the more difficult of the two core exercises we will be testing. It’s important to choose a variation of the hollow body hold that allows you to keep your lower back in contact with the floor. Don’t be concerned with performing the advanced variations too soon. As soon as your back arches, the test is over. Make sure you repeat the same variation at the end of the program.

REST FOR 5MINS, THEN PERFORM THE PLANK TEST

Test #2: Plank hold

Unlike the hollow body hold, where technical failure is easy to detect (your lower back loses contact with the floor), the plank requires more discipline. If your hips begin sagging to the floor or you feel your lower back begin to arch, stop the timer. It can sometimes be tricky to ‘feel’ when you have lost correct form – filming this test can help keep your score honest.

Rest for five minutes after you have completed the test and you are ready to begin workout one. Don’t worry about your scores – we just wanted to objectively identify your starting point so you can see exactly how much you improved at the end of the program.

The post Baseline Testing appeared first on BASEBLOCKS DIGITAL.

Testing is an objective way to measure progress and determine the effectiveness of a program. We’ll be testing the max duration you can hold your straddle L-sit on the floor.

Technique checklist

• Legs fully extended
• Elbows fully extended
• No shoulder shrugging

Measuring your progress

I recommend taking a video of your test to serve as a visual comparison at the end of the program. This is especially relevant for a multi-joint exercise like the L-sit, where correct technique is a combination of shoulder, elbow and leg positioning. Here are a few tips when taking a video to compare results.

1. Wear the same clothes
2. Try and have the camera fixed at the same distance
3. Try and use the same location, and have the least amount of things in the shot

Test 1: elevated L-sit test

If you could not hold the straddle L-sit for any duration, perform the same test using the StrongBlocks (or any other elevated surface). Performing the test on an elevated surface will make the exercise easier by decreasing the height your legs need to be held. If you were able to hold the straddle L-sit (even for a low duration), performing the test on an elevated surface is optional.

Test 2: elevated straddle L-sit

If you could not hold the straddle L-sit for any duration, I recommend starting my beginner L-sit program instead. If you could hold this test for any period of time, even a small amount, it’s time to start workout one.

The post Baseline testing appeared first on BASEBLOCKS DIGITAL.

The shoulder is a ball and socket joint that has a large range of motion in multiple directions. There is no single movement test to address overall shoulder function. We will be performing four stretches to test your baseline shoulder flexibility.

Shoulder movement in calisthenics

Measuring your progress

To measure progress objectively, you would need to measure the joint angle. Without specialised equipment (a goniometer), this can be extremely difficult. I recommend taking a photo of each of the four stretches below. It will come in handy for comparison when the program is finished. Here are a few tips when taking a video to compare results.

1. Wear the same clothes
2. Try and have the camera fixed at the same distance
3. Try and use the same location, and have the least amount of things in the shot

Stretch #1: Shoulder flexion

Stretch #2: Shoulder extension

Stretch #3: Shoulder internal rotation

Stretch #4: Shoulder external rotation

Adequate versus excessive.

We want enough range of motion to function optimally during the movements we perform. The movements we perform vary from person to person; the flexibility demands to perform basic calisthenics exercises will be different to a contortionist. Considering the shoulder joint is already unstable by design, increasing the level of flexibility beyond what is required may increase your injury risk by reducing stability. With that said, if flexibility/mobility in itself is your training goal, strength exercises need to be included at the ‘new’ end ranges to protect the joint.

The post Baseline testing appeared first on BASEBLOCKS DIGITAL.

Testing is an objective way to measure progress and determine the effectiveness of a program. We’ll be testing the max duration you can hold your L-Sit in two conditions; elevated and on the floor.

Measuring your progress

I recommend taking a video of both tests to serve as a visual comparison at the end of the program. This is especially relevant for a multi-joint exercise like the L-Sit, where correct technique is a combination of shoulder, elbow and leg positioning. Here are a few tips when taking a video to compare results.

1. Wear the same clothes
2. Try and have the camera fixed at the same distance
3. Try and use the same location, and have the least amount of things in the shot

Technique checklist

• Legs fully extended
• Elbows fully extended
• No shoulder shrugging

Test 1: elevated L-Sit test

Take up to five mins rest before performing the next set. You want to rest enough to perform the next set as long as possible.

Test 2: floor L-Sit

If you can perform the floor L-Sit for over 15 secs, I recommend performing my Advanced L-Sit program (released Aug 15th).

The post Baseline testing appeared first on BASEBLOCKS DIGITAL.

Chin above the bar test

Make sure you perform this test at the beginning of the workout when you feel fresh. You’ll test how long you can keep your chin above the bar with an overhand grip. Your chin can’t touch the bar – and stop once you drop!

Female

Male

REST FOR 5MINS, THEN PERFORM THE PUSH-UP TEST

Push-up test

The push-up test is great to measure the strength of your triceps, shoulders and chest. Keep your body in a straight line, descend all the way to the floor, and return back to the starting position with arms fully extended. Partial reps don’t count!

Female

Male

Rest for five minutes after you have completed the test and you are ready to begin workout one. Don’t worry about your scores – we just wanted to objectively identify your starting point so you can see exactly how much you improved at the end of the program.

The post Baseline Testing appeared first on BASEBLOCKS DIGITAL.

Dips test

It’s important to be strict when testing. A rep should only be counted when your shoulder is in line, or below your elbow. Keep the score honest and don’t count partial reps.

Female

Male

REST FOR 5MINS, THEN PERFORM THE TUCK HOLD TEST

Tuck hold test

The tuck-hold test is a straight-armed pulling exercise that measures your back strength. If you are interested in performing levers, this is the type of pulling strength you’ll need to develop. Try and make sure your arms straight and stop the count as soon as your hips drop below parallel.

Female

Male

Rest for five minutes after you have completed the test and you are ready to begin workout one. Don’t worry about your scores – we just wanted to objectively identify your starting point so you can see exactly how much you improved at the end of the program.

The post Baseline Testing appeared first on BASEBLOCKS DIGITAL.