Beginner B-Bars Program (2 of 2) Archives - BASEBLOCKS DIGITAL

Workout One (45 min)

Simon Ata — Sat, 20 Mar 2021 22:55:59 +0000

Workout overview

	Sets	Rest
1A. Chin-up negatives 1B. Dip negatives	3	60 – 90 secs
2A. Band-assisted chin-ups 2B. Band-assisted dips	3	1 min
3A. Push-ups 3B. Rows	3	1 min
4A. Hollow body hold 4B. Arch hold	3	1 min

Warmup (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 (palms and back of palms)
5. Band pull-aparts	10 reps
6. Band curls	10 reps

1. Perform this superset for 3 sets. Rest 60 – 90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Chin-up negatives	1	2	2	2	3	3
2B. Dip negatives	1	2	2	2	3	3

1A. Chin-up negatives

1B. Dip negatives

2. Perform this superset for 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Band-assisted chins	8	8	9	9	9	10
2B. Band-assisted dips	12	12	12	13	13	14

2A. Band assisted chin-ups

2B. Band-assisted dips

3. Perform this superset for 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3A. Push-ups	14	15	15	15	15	15
3B. Rows	11	11	11	12	12	12

3A. Push-ups

3B. Rows

4. Perform this superset 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
4A. Hollow body hold	26 sec	28 sec	28 sec	30 sec	30 sec	30 sec
4B. Arch hold	26 sec	28 sec	28 sec	30 sec	30 sec	30 sec

4A. Hollow body hold

4B. Arch hold

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: 1 min

Target area: lats and teres major

B. Shoulder extension

Target muscle groups: biceps, anterior delts

C. Straddle: 1 min

Target muscle groups: adductors, hamstrings

RETURN TO PROGRAM

The post Workout One (45 min) appeared first on BASEBLOCKS DIGITAL.

Workout Two (45 min)

Simon Ata — Sat, 20 Mar 2021 00:16:29 +0000

Workout overview

	Sets	Rest
1A. Band assisted dips 1B. Band assisted pull-ups	3	1 min
2A. Rows 2B. Push-ups	3	1 min
3. Tuck sit lifts	3	2 min
4. Scap push-ups	3	1 min
5. Pike walks	3	2 min

Warmup (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 (palms and back of palms)
5. Band pull-aparts	10 reps
6. Band curls	10 reps

1. Perform this superset for 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Band-assisted dips	12	12	12	13	13	14
1B. Band-assisted chin-ups	8	8	9	9	9	10

1A. Band-assisted dips

1B. Band assisted chin-ups

2. Perform this superset for 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Rows	11	11	11	12	12	12
2B. Push-ups	14	15	15	15	15	16

2A. Rows

2B. Push-ups

3. Tuck sit lifts: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10	10	10	10	10	10

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

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10	10	10	10	10	10

5. Pike walks: 3 sets with 2 min rest between sets

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

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: 1 min

Target area: lats and teres major

B. Shoulder extension: 1 min

Target muscle groups: anterior delts, biceps

C. Forward fold: 1 min

Target muscle groups: hamstrings, calves

D. Thoracic rotation: 1 min ea side

Target area: thoracic spine

RETURN TO PROGRAM

The post Workout Two (45 min) appeared first on BASEBLOCKS DIGITAL.

Workout Three (45 min)

Simon Ata — Fri, 19 Mar 2021 00:26:00 +0000

Workout overview

	Sets	Rest
1A. Chin-up negatives 1B. Dip negatives	3	60 – 90 secs
2A. Band-assisted chins 2B. Band-assisted dips	3	1 min
3. Plank	3	1 min
4. Tuck sit lifts	3	2 min
5. Pike walks	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
4. Wrist push-ups	10 reps ea (palms and back of palms)
5. Band pull-aparts	10 reps
6. Band curls	10 reps

2. Perform this superset for 3 sets. Rest 60-90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Band-assisted chins	8	8	9	9	9	10
2B. Band-assisted dips	12	12	12	13	13	14

2A. Band assisted chin-ups

2B. Band-assisted dips

3. Plank: 3 sets with 1 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
26 sec	28 sec	28 sec	30 sec	30 sec	30 sec

4. Tuck sit lifts: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10	10	10	10	10	10

5. Pike walks: 3 sets with 2 min rest between sets

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

4A. Hollow body hold

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: 1 min

Target area: lats, teres major

B. Shoulder extension: 1 min

Target muscle groups: anterior delts, biceps

C. Straddle: 1 min

Target muscle groups: adductors, hamstrings

RETURN TO PROGRAM

The post Workout Three (45 min) appeared first on BASEBLOCKS DIGITAL.

Testing Day

Simon Ata — Sun, 14 Mar 2021 21:00:42 +0000

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

Upper body tests

If you are unable to perform 5 unassisted chin-ups, it is recommended that you repeat the second block of this program. If you can perform 6+ chin-ups and 10+ dips, you can progress to the intermediate level B-Bars program.

START: B-BARS INTERMEDIATE PROGRAM

The post Testing Day appeared first on BASEBLOCKS DIGITAL.