Core / Advanced Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/core-advanced/ Workouts with One Weight Thu, 15 Apr 2021 05:13:30 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Core / Advanced Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/core-advanced/ 32 32 Workout Four https://baseblocks.com/adv-core-workout-four/?utm_source=rss&utm_medium=rss&utm_campaign=adv-core-workout-four Thu, 15 Apr 2021 05:13:26 +0000 https://baseblocks.com/?p=5287 Workout overview Sets Rest 1A. Tuck, pike, straddle1B. L-sit to V-sit1C. Oblique V-sits 3 1 min 2A. Tuck to L hold2B. Reverse plank swing through2C. Pike to straddle shifts 3 1 min Warmup (5mins) 1A. Spiderman with thoracic rotation1B. Trunk twist with hamstring stretch 5 ea5 ea 2 sets 2A. Posterior pelvic tilt with bent […]

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]]> Workout overview
SetsRest
1A. Tuck, pike, straddle
1B. L-sit to V-sit
1C. Oblique V-sits		31 min
2A. Tuck to L hold
2B. Reverse plank swing through
2C. Pike to straddle shifts		31 min

Warmup (5mins)

1A. Spiderman with thoracic rotation
1B. Trunk twist with hamstring stretch		5 ea
5 ea		2 sets
2A. Posterior pelvic tilt with bent knee fall out
2B. 90/90 toe tap		5ea
5 ea		2 sets
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
1A. Tuck, pike, straddle3 rnds4 rnds5 rnds6 rnds
1B. L-sit to V-sit4 ea5 ea6 ea8 ea
1C. Oblique V lifts3 ea4 ea5 ea6 ea
1A. Tuck, pike, straddle
1B. L-sit to V-sit
1C. Oblique V lifts
2. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Tuck to L hold3 ea4 ea5 ea6 ea
2B. Reverse plank swing through4 reps5 reps6 reps8 reps
2C. Pike to straddle shifts2 ea3 ea4 ea5 ea
2A. Tuck to L hold
2B. Reverse plank swing through
2C. Pike to straddle shifts

Cool-down

DurationSets
1A. Kneeling HF/quadratus stretch
1B. Pec stretch		30 sec (ea)
30 sec		2
2A. Diaphragmatic breathing
2B. Crocodile breathing		1 min
1 min		2
RETURN TO PROGRAM

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]]> Workout Three https://baseblocks.com/adv-core-workout-three/?utm_source=rss&utm_medium=rss&utm_campaign=adv-core-workout-three Thu, 15 Apr 2021 05:08:20 +0000 https://baseblocks.com/?p=5285 Workout overview Sets Rest 1A. Straddle ups1B. Windshield wipers1C. Side hold chin to meat hook 3 1 min 2A. Oblique pike lef lifts – lock off2B. Inverted hollow hold2C. Front lever reps 3 1 min Warmup (5mins) 1A. Spiderman with thoracic rotation1B. Trunk twist with hamstring stretch 5 ea5 ea 2 sets 2A. Posterior pelvic […]

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]]> Workout overview
SetsRest
1A. Straddle ups
1B. Windshield wipers
1C. Side hold chin to meat hook		31 min
2A. Oblique pike lef lifts – lock off
2B. Inverted hollow hold
2C. Front lever reps		31 min

Warmup (5mins)

1A. Spiderman with thoracic rotation
1B. Trunk twist with hamstring stretch		5 ea
5 ea		2 sets
2A. Posterior pelvic tilt with bent knee fall out
2B. 90/90 toe tap		5ea
5 ea		2 sets
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
1A. Straddle ups4 reps5 reps6 reps8 reps
1B. Windshield wipers6ea7 ea8 ea10 ea
1C. Side hold chin to meat hook2 ea3 ea4 ea5 ea
1A. Straddle ups
1B. Windshield wipers
1C. Side hold chin to meat hook
2. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Oblique pike leg lifts – lock off4 ea5 ea6 ea8 ea
2B. Inverted hollow hold10 sec15 sec20 sec30 sec
2C. Front lever reps4 reps5 reps6 reps8 reps
2A. Oblique pike leg lifts – lock off
2B. Inverted hollow hold
2C. Front lever reps

Cool-down

DurationSets
1A. Kneeling HF/quadratus stretch
1B. Pec stretch		30 sec (ea)
30 sec		2
2A. Diaphragmatic breathing
2B. Crocodile breathing		1 min
1 min		2
RETURN TO PROGRAM

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]]> Workout Two https://baseblocks.com/adv-core-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=adv-core-workout-two Thu, 15 Apr 2021 05:03:17 +0000 https://baseblocks.com/?p=5283 Workout overview Sets Rest 1A. V-up1B. Alternating V-up with hold1C. Dead bug 3 1 min 2A. Bear bird dog2B. Push-up to swing through2C. Bear hip circles 3 1 min Warmup (5mins) 1A. Spiderman with thoracic rotation1B. Trunk twist with hamstring stretch 5 ea5 ea 2 sets 2A. Posterior pelvic tilt with bent knee fall out2B. […]

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]]> Workout overview
SetsRest
1A. V-up
1B. Alternating V-up with hold
1C. Dead bug		31 min
2A. Bear bird dog
2B. Push-up to swing through
2C. Bear hip circles		31 min

Warmup (5mins)

1A. Spiderman with thoracic rotation
1B. Trunk twist with hamstring stretch		5 ea
5 ea		2 sets
2A. Posterior pelvic tilt with bent knee fall out
2B. 90/90 toe tap		5ea
5 ea		2 sets
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
1A. V-up4 reps5 reps6 reps7 reps
1B. Alternating V-up4ea5 ea6 ea7 ea
1C. Dead bug (10 secs) 3 reps4 reps5 reps6 reps
1A. V-up
1B. Alternating V-up
1C. Dead bug (10 secs)
2. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Bear bird dog4 reps5 reps6 reps8 reps
2B. Push-up to swing through8 reps9 reps10 reps12 reps
2C. Bear hip circles8 ea9 ea10 ea12 ea
2A. Bear bird dog
2B. Push-up to swing through
2C. Bear hip circles

Cool-down

DurationSets
1A. Kneeling HF/quadratus stretch
1B. Pec stretch		30 sec (ea)
30 sec		2
2A. Diaphragmatic breathing
2B. Crocodile breathing		1 min
1 min		2
RETURN TO PROGRAM

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]]> Workout One https://baseblocks.com/adv-core-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=adv-core-workout-one Thu, 15 Apr 2021 04:55:56 +0000 https://baseblocks.com/?p=5281 Workout overview Sets Rest 1A. Hollow body roll with tuck up1B. Straddle overhead lateral flexion1C. Dead bug hold 3 1 min 2A. Dragon flag2B. V-up2C. Alternating leg lifts 3 1 min Warmup (5mins) 1A. Spiderman with thoracic rotation1B. Trunk twist with hamstring stretch 5 ea5 ea 2 sets 2A. Posterior pelvic tilt with bent knee […]

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]]> Workout overview
SetsRest
1A. Hollow body roll with tuck up
1B. Straddle overhead lateral flexion
1C. Dead bug hold		31 min
2A. Dragon flag
2B. V-up
2C. Alternating leg lifts		31 min

Warmup (5mins)

1A. Spiderman with thoracic rotation
1B. Trunk twist with hamstring stretch		5 ea
5 ea		2 sets
2A. Posterior pelvic tilt with bent knee fall out
2B. 90/90 toe tap		5ea
5 ea		2 sets
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
1A. Hollow body roll with tuck up4 reps5 reps6 reps8 reps
1B. Straddle overhead lateral flexion4ea5 ea6 ea8 ea
1C. Dead bug (3 sec hold)8 ea9 ea10 ea12 ea
1A. Hollow body roll with tuck up
1B. Straddle overhead lateral flexion
1C. Dead bug
2. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Dragon flag4 reps5 reps6 reps8 reps
2B. V-up8 reps9 reps10 reps12 reps
2C. Alternating leg lifts8 ea9 ea10 ea12 ea
2A. Dragon flag
2B. V-up
2C. Alternating leg lifts

Cool-down

DurationSets
1A. Kneeling HF/quadratus stretch
1B. Pec stretch		30 sec (ea)
30 sec		2
2A. Diaphragmatic breathing
2B. Crocodile breathing		1 min
1 min		2
RETURN TO PROGRAM

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