Core / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/core-intermediate/ Workouts with One Weight Thu, 15 Apr 2021 02:38:48 +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 / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/core-intermediate/ 32 32 Workout Four https://baseblocks.com/int-core-workout-four/?utm_source=rss&utm_medium=rss&utm_campaign=int-core-workout-four Thu, 15 Apr 2021 02:37:44 +0000 https://baseblocks.com/?p=5276 Workout overview Sets Rest 1A. Leg lift to V-sit1B. Oblique tuck leg lifts1C. Tuck swings 3 1 min 2A. Straddle leg lifts2B. Push up to V-sit2C. Leg switches – pike to straddle 3 1 min Warmup (5mins) 1A. Pike walk out with thoracic rotation1B. Pike walk out to dive bomber push up 5 ea5 reps […]

The post Workout Four appeared first on BASEBLOCKS DIGITAL.

]]> Workout overview
SetsRest
1A. Leg lift to V-sit
1B. Oblique tuck leg lifts
1C. Tuck swings		31 min
2A. Straddle leg lifts
2B. Push up to V-sit
2C. Leg switches – pike to straddle		31 min

Warmup (5mins)

1A. Pike walk out with thoracic rotation
1B. Pike walk out to dive bomber push up		5 ea
5 reps		2 sets
2A. Posterior pelvic tilt
2B. Posterior pelvic tilt with heel slide		10
5 ea		2 sets
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
1A. Leg lift to V-sit4 reps5 reps6 reps8 reps
1B. Oblique tuck leg lifts4 ea5 ea6 ea8 ea
1C. Tuck swings4 reps5 reps6 reps8 reps
1A. Leg lift to V-sit
1B. Oblique tuck leg lifts
1C. Tuck swings
2. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Straddle leg lifts4 reps5 reps6 reps8 reps
2B. Push up to V-sit4 reps5 reps6 reps8 reps
2C. Leg switches – pike to straddle2 ea3 ea3 ea4 ea
2A. Straddle leg lifts
2B. Push up to V-sit
2C. Leg switches – pike to straddle

Cool-down

DurationSets
1A. QL/TFL stretch
1B. Child’ pose		30 sec (ea)
30 sec		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 https://baseblocks.com/int-core-workout-three/?utm_source=rss&utm_medium=rss&utm_campaign=int-core-workout-three Thu, 15 Apr 2021 02:32:49 +0000 https://baseblocks.com/?p=5274 Workout overview Sets Rest 1A. Lock off leg lifts1B. Tuck around the worlds1C. Modified chin hollow 3 1 min 2A. Lock off oblique tuck ups2B. Upper 1/2 pike leg lifts2C. Tuck windshield wipers 3 1 min Warmup (5mins) 1A. Pike walk out with thoracic rotation1B. Pike walk out to dive bomber push up 5 ea5 […]

The post Workout Three appeared first on BASEBLOCKS DIGITAL.

]]> Workout overview
SetsRest
1A. Lock off leg lifts
1B. Tuck around the worlds
1C. Modified chin hollow		31 min
2A. Lock off oblique tuck ups
2B. Upper 1/2 pike leg lifts
2C. Tuck windshield wipers		31 min

Warmup (5mins)

1A. Pike walk out with thoracic rotation
1B. Pike walk out to dive bomber push up		5 ea
5 reps		2 sets
2A. Posterior pelvic tilt
2B. Posterior pelvic tilt with heel slide		10
5 ea		2 sets
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
1A. Lock off leg lifts4 reps5 reps6 reps8 reps
1B. Tuck around the worlds4 ea5 ea6 ea8 ea
1C. Modified chin hollow4 reps5 reps6 reps8 reps
1A. Lock off leg lifts
1B. Tuck around the worlds
1C. Modified chin hollow
2. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Lock off oblique tuck ups4 ea5 ea6 ea8 ea
2B. Upper 1/2 pike leg lifts4 reps5 reps6 reps8 reps
2C. Tuck windshield wipers4 ea5 ea6 ea8 ea
2A. Lock off oblique tuck ups
2B. Upper 1/2 pike leg lifts
2C. Tuck windshield wipers

Cool-down

DurationSets
1A. QL/TFL stretch
1B. Child’ pose		30 sec (ea)
30 sec		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 https://baseblocks.com/int-core-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=int-core-workout-two Thu, 15 Apr 2021 02:28:17 +0000 https://baseblocks.com/?p=5272 Workout overview Sets Rest 1A. Plank up-downs1B. Plank spidermans1C. Side plank dive unders 3 1 min 2A. Oblique mountain climbers2B. Tuck sit with swing through2C. Side walks on StrongBlocks 3 1 min Warmup (5mins) 1A. Pike walk out with thoracic rotation1B. Pike walk out to dive bomber push up 5 ea5 reps 2 sets 2A. […]

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

]]> Workout overview
SetsRest
1A. Plank up-downs
1B. Plank spidermans
1C. Side plank dive unders		31 min
2A. Oblique mountain climbers
2B. Tuck sit with swing through
2C. Side walks on StrongBlocks		31 min

Warmup (5mins)

1A. Pike walk out with thoracic rotation
1B. Pike walk out to dive bomber push up		5 ea
5 reps		2 sets
2A. Posterior pelvic tilt
2B. Posterior pelvic tilt with heel slide		10
5 ea		2 sets
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
1A. Plank up downs5ea6 ea8 ea10 ea
1B. Plank spider mans5ea6 ea8 ea10 ea
1C. Side plank dive unders5ea6 ea8 ea10 ea
1A. Plank up downs
1B. Plank spider mans
1C. Side plank dive unders
2. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Oblique mountain climbers8 ea9 ea10 ea12 ea
2B. Tuck sit with swing through4 reps5 reps6 reps8 reps
2C. Side walks4 ea5 ea6 ea8 ea
2A. Oblique mountain climbers
2B. Tuck sit with swing through
2C. Side walks

Cool-down

DurationSets
1A. QL/TFL stretch
1B. Child’ pose		30 sec (ea)
30 sec		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 https://baseblocks.com/int-core-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=int-core-workout-one Thu, 15 Apr 2021 02:20:07 +0000 https://baseblocks.com/?p=5268 Workout overview Sets Rest 1A. Crunch1B. Tuck up1C. Hollow body rolls 3 1 min 2A. Bicycles2B. Reverse crunch2C. Supine tuck up 4 1 min Warmup (5mins) 1A. Pike walk out with thoracic rotation1B. Pike walk out to dive bomber push up 5 ea5 reps 2 sets 2A. Posterior pelvic tilt2B. Posterior pelvic tilt with heel […]

The post Workout One appeared first on BASEBLOCKS DIGITAL.

]]> Workout overview
SetsRest
1A. Crunch
1B. Tuck up
1C. Hollow body rolls		31 min
2A. Bicycles
2B. Reverse crunch
2C. Supine tuck up		41 min

Warmup (5mins)

1A. Pike walk out with thoracic rotation
1B. Pike walk out to dive bomber push up		5 ea
5 reps		2 sets
2A. Posterior pelvic tilt
2B. Posterior pelvic tilt with heel slide		10
5 ea		2 sets
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
1A. Crunch10 reps14 reps16 reps20 reps
1B. Tuck up8 reps9 reps10 reps12 reps
1C. Hollow body rolls5 reps6 reps7 reps8 reps
1A. Crunch
1B. Tuck up
1C. Hollow body rolls
2. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Bicycles4 ea6 ea8 ea10 ea
2B. Reverse crunch15 reps20 reps25 reps30 reps
2C. Supine tuck up6 reps8 reps9 reps10 reps
2A. Bicycles
2B. Reverse crunch
2C. Supine tuck up

Cool-down

DurationSets
1A. QL/TFL stretch
1B. Child’ pose		30 sec (ea)
30 sec		2
2A. Diaphragmatic breathing
2B. Crocodile breathing		90 secs
90 secs		2
RETURN TO PROGRAM

The post Workout One appeared first on BASEBLOCKS DIGITAL.

]]>