Core / Beginner Archives - BASEBLOCKS DIGITAL

Workout Four

Laura Kummerle — Thu, 15 Apr 2021 01:41:28 +0000

Workout overview

	Sets	Rest
1A. Scapular depressions in hollow body hold 1B. Single to double tuck leg lift 1C. Single leg pike leg lift to 90	4	1 min
2A. Push up to dip swing through 2B. Mountain climbers 2C. Out and in sliders	4	1 min

Warmup (5mins)

1A. Hamstring stretch with trunk twist 1B. Open books with overhead circle	5 ea 5 ea	2 sets
2A. Posterior pelvic tilt 2B. Cat camel	10 10	2 sets

1. Perform this tri-set for 4 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
1A. Hollow body scap depressions	8 reps	9 reps	10 reps	12 reps
1B. Tuck leg lifts	4 reps	5 reps	6 reps	8 reps
1C. Single leg pike leg lift	4 ea	5 ea	6 ea	8 ea

1A. Hollow body scap depressions

1B. Tuck leg lifts

1C. Single leg pike leg lift

2. Perform this tri-set for 3 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
2A. Push up to dip swing through	4 reps	5 reps	6 reps	8 reps
2B. Mountain climber	6 ea	8 ea	9 ea	10 ea
2C. Out and in sliders	6 reps	8 reps	9 reps	10 reps

2A. Push up to dip swing through

2B. Mountain climber

2C. Out and in sliders

Cool-down

	Duration	Sets
1A. Seal stretch 1B. Side seal stretch	20 sec 20 sec (ea)	2
2A. Diaphragmatic breathing 2B. Crocodile breathing	90 secs 90 secs	2

RETURN TO PROGRAM

The post Workout Four appeared first on BASEBLOCKS DIGITAL.

Workout Three

Laura Kummerle — Thu, 15 Apr 2021 01:29:02 +0000

Workout overview

	Sets	Rest
1A. Hanging scapula depressions 1B. Hanging tuck leg lifts 1C. Oblique single leg tuck up	4	1 min
2A. Front lever reps with bands 2B. Single leg pike leg lifts 2C. Tuck hang	4	1 min

Warmup (5mins)

1A. Hamstring stretch with trunk twist 1B. Open books with overhead circle	5 ea 5 ea	2 sets
2A. Posterior pelvic tilt 2B. Cat camel	10 10	2 sets

1. Perform this tri-set for 4 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
1A. Hanging scap depressions	8 reps	9 reps	10 reps	12 reps
1B. Hanging tuck leg lifts	4 ea	5 ea	6 ea	8 ea
1C. Oblique SL tuck up	4 ea	5 ea	6 ea	8 ea

1A. Hanging scap depressions

1B. Hanging tuck leg lifts

1C. Oblique SL tuck up

2. Perform this tri-set for 3 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
2A. Front lever reps	4 ea	5 ea	6 ea	8 ea
2B. Single leg pike leg lifts	4 ea	5 ea	6 ea	8 ea
2C. Tuck hang	10 sec	14 sec	16 sec	20 sec

2A. Front lever reps

2B. Single leg pike leg lifts

2C. Single leg L-sit leg lifts

Cool-down

	Duration	Sets
1A. Seal stretch 1B. Side seal stretch	20 sec 20 sec (ea)	2
2A. Diaphragmatic breathing 2B. Crocodile breathing	90 secs 90 secs	2

RETURN TO PROGRAM

The post Workout Three appeared first on BASEBLOCKS DIGITAL.

Workout Two

Laura Kummerle — Thu, 15 Apr 2021 01:17:58 +0000

Workout overview

	Sets	Rest
1A. Reverse plank 1B. Bird dog 1C. Bear elbow taps	4	1 min
2A. Plank with band around wrists 2B. Side plank on elbows 2C. Single leg L-sit lifts	4	1 min

Warmup (5mins)

1A. Hamstring stretch with trunk twist 1B. Open books with overhead circle	5 ea 5 ea	2 sets
2A. Posterior pelvic tilt 2B. Cat camel	10 10	2 sets

1. Perform this tri-set for 4 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
1A. Reverse plank	20 sec	25 sec	30 sec	40 sec
1B. Bird dog	5 ea	6 ea	7 ea	8 ea
1C. Bear elbow taps	5 ea	6 ea	7 ea	8 ea

1A. Reverse plank

1B. Bird dog

1C. Bear elbow taps

1. Perform this tri-set for 3 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
2A. Plank with bands around wrists	20 secs	30 secs	40 secs	45 secs
2B. Side plank on elbows	6 ea	8 ea	8 ea	10 ea
2C. Single leg L-sit leg lifts	6 ea	8ea	8 ea	10 ea

2A. Plank with bands around wrists

2B. Side plank on elbows

2C. Single leg L-sit leg lifts

Cool-down

	Duration	Sets
1A. Seal stretch 1B. Side seal stretch	20 sec 20 sec (ea)	2
2A. Diaphragmatic breathing 2B. Crocodile breathing	90 secs 90 secs	2

RETURN TO PROGRAM

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

Workout One

Laura Kummerle — Thu, 15 Apr 2021 00:37:45 +0000

Workout overview

	Sets	Rest
1A. Posterior pelvic tilt with bent knee fall out 1B. Heel slides with posterior pelvic tilt 1C. 90/90 toe taps	4	1 min
2A. Russian twists 2B. Opposite upper/lower body supermans 2C. Supine march with posterior pelvic tilt	4	1 min

Warmup (5mins)

1A. Hamstring stretch with trunk twist 1B. Open books with overhead circle	5 ea 5 ea	2 sets
2A. Posterior pelvic tilt 2B. Cat camel	10 10	2 sets

1. Perform this tri-set for 4 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
1A. Posterior pelvic tilt	5 ea	6 ea	8 ea	10 ea
1B. Heel slides	5 ea	6 ea	8 ea	10 ea
1C. 90/90 toe taps	5 ea	6 ea	8 ea	10 ea

1A. Posterior pelvic tilt with bent knee fall out

1B. Heel slides with posterior pelvic tilt

1C. 90/90 toe taps

1. Perform this tri-set for 3 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
2A. Russian twists	10 ea	15 ea	18 ea	20 ea
2B. Opposing supermans	8 ea	10 ea	10 ea	12 ea
2C. Posterior pelvic tilt march	5 ea	6 ea	8 ea	10 ea

2A. Russian twists

2B. Opposite upper/lower body supermans

2C. Supine march with posterior pelvic tilt

Cool-down

	Duration	Sets
1A. Seal stretch 1B. Side seal stretch	20 sec 20 sec (ea)	2
2A. Diaphragmatic breathing 2B. Crocodile breathing	90 secs 90 secs	2

RETURN TO PROGRAM

The post Workout One appeared first on BASEBLOCKS DIGITAL.

THE BEGINNER CORE PROGRAM

Laura Kummerle — Wed, 14 Apr 2021 07:34:11 +0000

Overview

Program Goal	Core stability
Delivery Format	Self-paced workouts
Experience Level	All levels
Program Duration	Four weeks
Training Frequency	Four per week
Equipment	BaseBar BaseBlocks Trainer StrongBlocks Glute Bands BaseBands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are four workouts each week. This program can be performed in conjunction with any other BaseBlocks Digital strength program.

Workout One (30 min)	Workout Two (30 min)	Workout Three (30 min)	Workout Four (30 min)
1A. Posterior pelvic tilt 1B. Heel slides 1C. 90/90 toe taps 2A. Russian twists 2B. Supermans 2C. Supine march	1A. Reverse plank 1B. Bird dog 1C. Bear elbow taps 2A. Band-resisted plank 2B. Side plank 2C. L-sit leg lifts	1A. Hanging scap depression 1B. Hanging tuck raises 1C. Oblique tuck-up 2A. Banded front lever 2B. Pike leg lifts	1A. Hollow body scap depression 1B. Leg lifts 1C. Pike leg lifts 2A. Push-up to dip 2B. Slow mountain climbers 2C. Out and in sliders

Weekly schedule

The below schedule includes the core program performed in conjunction with a three workout per week strength program.

Sunday	Strength Workout One	Workout One (30 min)
Monday		Workout Two (30 min)
Tuesday	Strength Workout Two
Wednesday		Workout Three (30 min)
Thursday	Strength Workout Three	Workout Four (30 min)
Friday
Saturday

Test: Posterior pelvic tilt hold

Beginner	Intermediate	Advanced
<30 secs	31 – 59 secs	>60 secs

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