Full Body Foundations I Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/full-body-foundations-i/ Workouts with One Weight Fri, 16 Apr 2021 02:21:56 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Full Body Foundations I Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/full-body-foundations-i/ 32 32 WORKOUT ONE https://baseblocks.com/workout-one-45mins-5/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one-45mins-5 Fri, 08 May 2020 01:44:04 +0000 https://baseblocks.app/?p=1656 Workout overview Sets Rest 1A. Band chin-ups1B. Band dips 3* 45 sec 2A. Push-ups2B. Rows 3* 45 sec 3A. Hollow body hold3B. Arch hold 3* 45 sec 4. Scapula push-up 3* 1 min *Only perform 2 sets of each exercise during Week 1. Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles […]

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]]> Workout overview
SetsRest
1A. Band chin-ups
1B. Band dips		3*45 sec
2A. Push-ups
2B. Rows		3*45 sec
3A. Hollow body hold
3B. Arch hold		3*45 sec
4. Scapula push-up3*1 min

*Only perform 2 sets of each exercise during Week 1.

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps
5. Band pull-apart10 reps
6. Band curls10 reps
1. Perform this superset for 3 sets. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
1A. Band chin-ups5567
1B. Band dips88910
1A. Band chin-ups
1B. Band dips
2. Perform this superset for 3 sets. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
2A. Push-ups88910
2B. Rows88910
2A. Push-ups
2B. Rows
3. Perform this superset 3 times. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
3A. Hollow body20sec20sec25sec30sec
3B. Arch hold20sec20sec25sec30sec
3A. Hollow body hold
3B. Arch hold
4. Scapula push-up: 3 sets with 1 min rest
Week 1Week 2Week 3Week 4
5566
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

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. Thoracic extension: 1 min
Target area: lats, trees major + thoracic spine
B. Straddle stretch + side bend: 1 min each side
Target muscle groups: hamstrings, adductors
C. Shoulder extension stretch: 1 min
Target muscle groups: Anterior delts, pecs
RETURN TO PROGRAM

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]]> WORKOUT TWO https://baseblocks.com/workout-two-45mins-3/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two-45mins-3 Thu, 07 May 2020 06:29:04 +0000 https://baseblocks.app/?p=1301 Workout overview Sets Rest 1A. Band pull-ups1B. Push-ups 3* 45 sec 2A. Rows2B. Band dips 3* 45 sec 3A. Scapula pull-up3B. Scapula dip 3* 45 sec *Only perform 2 sets of each exercise during Week 1. Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 […]

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]]> Workout overview
SetsRest
1A. Band pull-ups
1B. Push-ups		3*45 sec
2A. Rows
2B. Band dips		3*45 sec
3A. Scapula pull-up
3B. Scapula dip		3*45 sec

*Only perform 2 sets of each exercise during Week 1.

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps
5. Band pull-apart10 reps
6. Band curls10 reps
1. Perform this superset for 3 sets. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
1A. Band pull-ups5567
1B. Push-ups88910
1A. Band pull-ups
1B. Push-ups
2. Perform this superset for 3 sets. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
2A. Rows88910
2B. Band dips88910
2A. Rows
2B. Band dips
3. Perform this superset 3 times. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
3A. Scapula pull-up5566
3B. Scapula dip5566
3A. Scapula pull-up
3B. Scapula dip
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

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. Thoracic extension: 1 min
Target area: lats, trees major + thoracic spine
B. Straddle stretch + side bend: 1 min each side
Target muscle groups: hamstrings, adductors
C. Shoulder extension stretch: 1 min
Target muscle groups: Anterior delts, pecs
RETURN TO PROGRAM

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]]> WORKOUT THREE https://baseblocks.com/workout-three-45mins-3/?utm_source=rss&utm_medium=rss&utm_campaign=workout-three-45mins-3 Wed, 06 May 2020 06:39:17 +0000 https://baseblocks.app/?p=1306 Workout overview Sets Rest 1A. Band chin-ups1B. Band dips 3* 45 sec 2A. Push-ups2B. Rows 3* 45 sec 3A. Plank3B. Arch hold 3* 45 sec 4. Scapula row 3* 1 min *Only perform 2 sets of each exercise during Week 1. Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each […]

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]]> Workout overview
SetsRest
1A. Band chin-ups
1B. Band dips		3*45 sec
2A. Push-ups
2B. Rows		3*45 sec
3A. Plank
3B. Arch hold		3*45 sec
4. Scapula row3*1 min

*Only perform 2 sets of each exercise during Week 1.

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps
5. Band pull-apart10 reps
6. Band curls10 reps
1. Perform this superset for 3 sets. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
1A. Band chin-ups5567
1B. Band dips88910
1A. Band chin-ups
1B. Band dips
2. Perform this superset for 3 sets. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
2A. Push-ups88910
2B. Rows88910
2A. Push-ups
2B. Rows
3. Perform this superset 3 times. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
3A. Plank20 sec20 sec25 sec30 sec
3B. Arch hold20 sec20 sec25 sec30 sec
3A. Plank
3B. Arch hold
4. Scapula row: 3 sets with 1 min rest
Week 1Week 2Week 3Week 4
5566
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

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. Thoracic extension: 1 min
Target area: lats, trees major + thoracic spine
B. Straddle stretch + side bend: 1 min each side
Target muscle groups: hamstrings, adductors
C. Shoulder extension stretch: 1 min
Target muscle groups: Anterior delts, pecs
RETURN TO PROGRAM

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]]> WORKOUT FOUR https://baseblocks.com/workout-four-30mins/?utm_source=rss&utm_medium=rss&utm_campaign=workout-four-30mins Mon, 04 May 2020 07:01:49 +0000 https://baseblocks.app/?p=1312 Workout overview Sets Rest 1. Lunges 3 1 min 2. Hip thrusts 3 1 min 3. Squats 3 1 min 4A. Plank4B. Side plank 3 1 min Warm-up (5 min) 1. Knee circles 10 each direction 2. Ankle circles 10 each direction 3. Squat + ext rotation 5 each side 4. Squat pumps 10 reps […]

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]]> Workout overview
SetsRest
1. Lunges31 min
2. Hip thrusts31 min
3. Squats31 min
4A. Plank
4B. Side plank		31 min

Warm-up (5 min)

1. Knee circles10 each direction
2. Ankle circles10 each direction
3. Squat + ext rotation5 each side
4. Squat pumps10 reps
1. Lunges: 3 sets with 1 min rest
Week 1Week 2Week 3Week 4
5ea6ea7ea8ea
2. Hip thrusts w/bands: 3 sets with 1 min rest
Week 1Week 2Week 3Week 4
881012
3. Squats: 3sets with 1 min rest
Week 1Week 2Week 3Week 4
10101215
4. Perform this superset 3 times. Rest 45 sec after 4B only.
Week 1Week 2Week 3Week 4
4A. Plank20 sec20 sec25 sec30 sec
4B. Side Plank20 sec20 sec25 sec30 sec
4A. Plank
4B. Side Plank
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

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. Quad stretch: 1 min each side
Target muscle groups: quads, hip flexors
B. Straddle + side-bend: 1 min each side
Target muscle groups: adductors, hamstrings, lats
C. Forward fold: 1 min
Target muscle groups: hamstrings, calves, back extensors
RETURN TO PROGRAM

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]]> UPPER BODY TESTS https://baseblocks.com/post-program-test/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-test Fri, 01 May 2020 06:20:13 +0000 https://baseblocks.app/?p=1398 You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. Isometric chin-up hold test Female BEGINNER INTERMEDIATE ADVANCED <5 sec 6-15 sec 16-30 sec Male BEGINNER INTERMEDIATE ADVANCED <5 sec 6-60 […]

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]]> You’re almost there! It’s time to repeat the same test we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

Isometric chin-up hold test
Female
BEGINNERINTERMEDIATEADVANCED
<5 sec6-15 sec16-30 sec
Male
BEGINNERINTERMEDIATEADVANCED
<5 sec6-60 sec10 sec (1-arm)

This is a two-part series. Next program:

START FULL BODY FOUNDATIONS II

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