Intro Archives - BASEBLOCKS DIGITAL

THE ADVANCED HUMAN FLAG PROGRAM

Simon Ata — Mon, 04 Oct 2021 00:28:09 +0000

Overview

Program Goal	Increase Human Flag duration
Delivery Format	Self-paced workouts
Experience Level	Human Flag hold for a few seconds
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	Stall bars High bar Resistance bands

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

The Human Flag 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
1. Top half negatives 2. Human flag hold (bands) 3. Pseudo planche push-ups 4. Pull-ups 5. Dragon flags	1. Human flag raises/negatives 2. Inverted flag hold 3. Pseudo planche push-ups 4. Pull-ups 5. Reverse hypers	1. Top half negatives 2. Upright flag hold 3. 45-degree flag hold 4. L-sit to inverted lever 5. Dips

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Leg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min): Flag Workout
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min): Flag Workout
Wednesday	Supp Workout Two: Leg Day
Thursday	Workout Three (60 min): Flag Workout
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing your max duration human flag hold and max repetitions of flag raises.

Test 1: Human flag hold

Test 2: Human flag raises

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THE INTERMEDIATE HUMAN FLAG PROGRAM

Simon Ata — Sun, 03 Oct 2021 23:15:14 +0000

Overview

Program Goal	Human Flag hold
Delivery Format	Self-paced workouts
Experience Level	8 x Pull-ups 12 x Dips
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	Stall bars High bar Resistance bands

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

The Human Flag 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
1. Band-assisted flag 2. Upright flag hold 3. Pull-ups 4. Pseudo planche push-ups	1. Upright flag lifts 2. Inverted flag hold 3. Pull-ups 4. Dragon flags	1. Band-assisted flag 2. Inverted flag hold 3. Pseudo planche push-ups 4. Reverse hypers

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Leg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min): Flag Workout
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min): Flag Workout
Wednesday	Supp Workout Two: Leg Day
Thursday	Workout Three (60 min): Flag Workout
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing your max duration upright flag and inverted flag holds.

Test 1: Upright flag hold

Test 2: Inverted flag hold

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THE BEGINNER HUMAN FLAG PROGRAM

Simon Ata — Sun, 03 Oct 2021 22:15:56 +0000

Overview

Program Goal	Intro to the Human Flag
Delivery Format	Self-paced workouts
Experience Level	10x push-ups 5x Pull-ups
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	Stall bars High bar Resistance bands

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

The Human Flag 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
1. 45 degree flag 2. Flag plank 3. Chin-ups 4. Push-ups	1. 45 degree flag raises 2. Flag plank 3. Pull-ups 4. Pseudo planche raises	1. 45 degree flag 2. Flag plank 3. Chin-ups 4. Push-ups

Supplementary workouts (optional)

Supp Workout One (60 min)	Supp Workout Two (60 min)
Leg Day	Leg Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Sunday	Workout One (60 min): Flag Workout
Monday	Supp Workout One: Leg Day
Tuesday	Workout Two (60 min): Flag Workout
Wednesday	Supp Workout Two: Leg Day
Thursday	Workout Three (60 min): Flag Workout
Friday
Saturday

Testing day

The test should reflect the goal of the training program. We’ll be testing your max duration 45 degree flag hold and max repetitions of pull-ups.

Test 1: 45 degree flag hold

Test 2: Max pull-ups

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THE LOWER BODY POWER PROGRAM

Laura Kummerle — Fri, 16 Apr 2021 12:30:04 +0000

Overview

Program Goal	Lower body power
Delivery Format	Self-paced workouts
Experience Level	Intermediate test score
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	BaseBench

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

Workout overview

Workout One (60 mins)	Workout Two (60 mins)	Workout Three (60 mins)
1A. Back squat 1B. Side lunge 2A. Jump from kneeling 2B. Step over 3A. Curtsey lunge 3B. Broad jump	1A. Box jump 1B. Burpee 2A. Pull throughs 2B. Ski jump 3A. Back squat 3B. Jump squat	1A. Candlestick jump 1B. Jumping lunge 2A. Deadlift 2B. Jump squat 3a. Dumbbell jump squat 3b. Side shuffle

Sample weekly schedule

Sunday
Monday	Workout One (60 mins)
Tuesday
Wednesday	Workout Two (60 mins)
Thursday
Friday	Workout Three (60 mins)
Saturday

Test: Squat jumps

Beginner	Intermediate	Advanced
< 10 reps	10-18 reps	> 18 reps

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THE GLUTE PROGRAM

Laura Kummerle — Fri, 16 Apr 2021 06:52:40 +0000

Overview

Program Goal	Lower body strength
Delivery Format	Self-paced workouts
Experience Level	All levels
Program Duration	Six weeks
Training Frequency	Five per week
Equipment	BaseBench Resistance bands

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

Workout overview

Workout One (30 mins)	Workout Two (30 mins)	Workout Three (30 mins)	Workout Four (30 mins)	Week Five (30 mins)
1A. Curtsey lunge 1B. Bridge 2A. Pull through 2B. Clamshell	1A. Nordic curl 1B. Single leg RDL 2A. Kneeling kickback 2B. Kneeling hip hinge	1A. Lunge 1B. Heel tap 1C. Deep squat 2A. Hip Mobilization 2B. Banded ankle mobilization 2C. Fibula head self-mobilization	1A. Deadlift 1B. Banded side step 2A. Hip abduction 2B. Quadruped hip extension	1A. Back squat 1B. Hip thrust 2A. Side plank 2B. Pike leg lifts

Sample weekly schedule

Sunday
Monday	Workout One (Glutes)
Tuesday	Workout Two (Glutes)
Wednesday
Thursday	Workout Three (Recover/Mobility)
Friday	Workout Four (Glutes)
Saturday	Workout Five (Activation)

Test: hip thrust isometric hold

Beginner	Intermediate	Advanced
Double leg hold > 40 secs	Single leg hold > 20 secs	Single leg hold > 40 secs

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THE LOWER BODY STRENGTH PROGRAM

Laura Kummerle — Fri, 16 Apr 2021 01:34:18 +0000

Overview

Program Goal	Lower body strength
Delivery Format	Self-paced workouts
Experience Level	Intermediate test score
Program Duration	Six weeks
Training Frequency	Four per week
Equipment	BaseBench Resistance bands

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

Workout overview

Workout One (60 mins)	Workout Two (60 mins)	Workout Three (60 mins)	Workout Four (60 mins)
1A. Back squat 1B. Pistol squat 2A. Front squat 2B. Nordic curl 3A. Side plank 3B. Hip adduction	1A. Deadlift 1B. Single leg Romanian dealdift 2A. Sissy squat 2B. Bridge 3A. Tall kneeling step-up 3B. Plank	1A. Bulgarian split squat 1B. Curtsey lunge 2A. Shrimp squat 2B. Lateral lunge 3A. Hip thrust 3B. Eccentric long arc quad	1A. Dragon pistol 1B. Pistol leg lift 2A. Pistol squat 2B. Side lunge 3A. Heel raise 3B. Foot elevated bridge

Sample weekly schedule

Sunday
Monday	Workout One (60 mins)
Tuesday
Wednesday	Workout Two (60 mins)
Thursday
Friday	Workout Three (60 mins)
Saturday	Workout Four (60 mins)

Test: Bulgarian split squats

Perform as many repetitions on each leg in a 30-second block. Rest 2-3 minutes between legs.

Beginner	Intermediate	Advanced
< 12 reps	13- 24 reps	> 25 reps

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THE MUSCLE UP PROGRAM

Laura Kummerle — Fri, 16 Apr 2021 01:34:14 +0000

Overview

Program Goal	Muscle up
Delivery Format	Self-paced workouts
Experience Level	10+ pull-ups 12+ dips
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	BaseBar/B-Bars Resistance bands

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

Workout overview

Workout One (60 mins)	Workout Two (60 mins)	Workout Three (60 mins)
1A. Scapula depression 1B. Sidelying external rotation 2A. False grip pull ups 2B. Eccentric muscle ups 3A. Bar dips 3B. Chin-up	1A. Banded 90/90 ER 1B. Australian row 2A. Dip to muscle-up transition 2B. Banded high false grip pull-up 3A. Wide grip pull-up 3B. Push-up	1A. Banded shoulder extension 1B. Banded shoulder diagonal lifts 2A. Muscle-up 2B. Single-arm Australian row 3A. Tuck pull-ups 3B. Banded muscle up transition 4A. Squat assisted muscle up 4B. Dips with negative muscle up

Sample weekly schedule

Sunday
Monday	Workout One (60 mins)
Tuesday
Wednesday	Workout Two (60 mins)
Thursday
Friday	Workout Three (60 mins)
Saturday

Tests

Max false grip pull-ups

Beginner	Intermediate	Advanced
< 3 reps	3-6 reps	> 7 reps

Max dips

Beginner	Intermediate	Advanced
< 10 reps	10-15 reps	> 16 reps

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THE INTERMEDIATE L-SIT PROGRAM

Dan Jeong — Wed, 14 Apr 2021 08:10:19 +0000

Overview

Program Goal	L-sit
Delivery Format	Self-paced workouts
Experience Level	L-sit > 15 secs
Program Duration	Four weeks
Training Frequency	Two per week
Equipment	StrongBlocks

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)
1A. Pike squats 1B. Seated L-sit butt lift 2A. Hands free pike 2B. Advanced L-sit 3A. Supine leg lift 3B. Seated pike lift 4. V-up to L-sit	1A. Seated hamstring stretch 1B. Seated hip flexion 2A. Pike squats 2B. Wall assisted tuck V-sit 3A. Hands free pike 3B. V-up to L-sit 4. Seated pike lift

Weekly schedule

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

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

Test: Tuck V-sit

Floor

Beginner	Intermediate	Advanced
< 5 secs	6-15 secs	> 15 secs

Elevated surface

Beginner	Intermediate	Advanced
< 5 secs	6-15 secs	> 15 secs

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THE ADVANCED CORE PROGRAM

Laura Kummerle — Wed, 14 Apr 2021 07:56:58 +0000

Overview

Program Goal	Core stability
Delivery Format	Self-paced workouts
Experience Level	Hollow body hold > 30 secs
Program Duration	Four weeks
Training Frequency	Four per week
Equipment	BaseBar BaseBlocks Trainer StrongBlocks BaseBench Glute Bands

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. Hollow body roll 1B. Straddle overhead lateral flexion 1C. Dead bug 2A. Dragon flag 2B. V-up 2C. Alternating leg lifts	1A. V-ups 1B. Alternating V-ups 1C. Dead bug 2A. Bear bird dog 2B. Push up to swing through 2C. Bear hip circles	1A. Straddle ups 1B. Pike windshield wipers 1C. Side hold chin 2A. Oblique pike leg lifts 2B. Inverted hollow hold 2C. Front lever	1A. Tuck, pike, straddle 1B. L-sit to V-sit 1C. Oblique V lifts 2A. Tuck to L-hold 2B. Reverse plank swing through 2C. Pike to straddle

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: Hollow body hold

Beginner	Intermediate	Advanced
< 30 secs	31 – 50 secs	> 50 secs

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THE INTERMEDIATE CORE PROGRAM

Laura Kummerle — Wed, 14 Apr 2021 07:46:57 +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

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. Crunch 1B. Tuck up 1C. Hollow body hold 2A. Bicycles 2B. Reverse crunch 2C. Supine tuck up	1A. Plank up-downs 1B. Plank spiderman 1C. Side plank dive unders 2A. Oblique mountain climbers 2B. Tuck sit with swing 2C. Side walks	1A. Lock off leg lifts 1B. Tuck around the worlds 1C. Modified chin hollow 2A. Lock off oblique tuck ups 2B. Hanging pike leglifts 2C. Tuck windshield wipers	1A. Leg lift to V-sit 1B. Oblique tuck leg lifts 1C. Tuck swings 2A. Straddle leg lifts 2B. Push up to V-sit 2C. Leg switches (pike/straddle)

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: Dead bug hold

Beginner	Intermediate	Advanced
<15 secs	16 – 40 secs	> 40 secs

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