Warmup (5 min)

1. Angled wall handstand: 20secs x3 sets w/1 min rest

Note: there is no weekly overload for this exercise.

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

Note: overload the negative portion by making the negative duration longer. If you are able to lower comfortably for 8seconds each repetition, add an additional rep.

*Note: Only add an additional set to chin negatives (2A) during week 3 and week 4. You will continue to perform 3 sets of push-ups.

3. Dip negatives: 3 reps of 3 sets. Rest 2 min between sets.

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

5. Arch hold: 30 sec for 3 sets. Rest 45 sec between sets.

Note: overload this exercise by straightening your arms in front of you

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

B. Straddle stretch + side bend: 1 min each side

C. Shoulder extension stretch: 1 min

The post WORKOUT ONE appeared first on BASEBLOCKS DIGITAL.

Warm-up (5 min)

1. Perform this superset for 3 sets. Rest 45 sec between sets.

2. Perform this superset for 3 sets. Rest 45 sec between sets.

3. Perform this superset for 3 sets. Rest 45 sec between sets.

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

B. Straddle stretch + side bend: 1 min each side

C. Shoulder extension stretch: 1 min

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

Warm-up (5min)

1. Angled wall handstand: 20 sec for 3sets. Rest 1 min between sets.

Note: there is no weekly overload for this exercise.

2. Perform this superset for 3 sets. Rest 45 sec between sets.

Note: overload the negative portion by making the negative duration longer. If you are able to lower comfortably for 8seconds each repetition, add an additional rep.

*Note: Only add an additional set to chin negatives (2A) during week 3 and week 4. You will continue to perform 3 sets of push-ups.

3. Chin negatives: 3 reps for 3 sets. Rest 2 min between sets.

4. Perform this superset for 3 sets. Rest 45 sec between sets.

5. Perform this superset for 3sets. Rest 1 min after 5B only.

Note: overload this exercise by increasing the difficulty of the shape.

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

B. Straddle stretch + side bend: 1 min each side

C. Shoulder extension stretch: 1 min

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

Warm-up (5min)

1. Perform this superset for 2 sets. Rest 45 sec after 1B only.

2. Continuous squat jumps: 3 sets with 2 min rest.

3. Jumping Lunges: 3 sets with 2 min rest.

4. Banded hip thrusts: 3 sets with 2 min rest.

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

B. Straddle + side-bend: 1 min each side

C. Forward fold: 1 min

The post WORKOUT FOUR appeared first on BASEBLOCKS DIGITAL.

Chin-up test

Female

Male

Select your next program based on how you scored.

The post UPPER BODY TESTS appeared first on BASEBLOCKS DIGITAL.