Straddle L-Sit / Beginner Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/straddle-l-sit-workouts/ Workouts with One Weight Fri, 16 Apr 2021 06:36:31 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Straddle L-Sit / Beginner Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/straddle-l-sit-workouts/ 32 32 Workout Three https://baseblocks.com/straddle-l-sit-workout-3/?utm_source=rss&utm_medium=rss&utm_campaign=straddle-l-sit-workout-3 Wed, 22 Jul 2020 04:42:09 +0000 https://baseblocks.com/?p=2992 Workout Overview 1A. 90/90 hip swivel1B. Straddle L-sit lift1C. Elevated single leg good morning 2 sets 2A. Seated straddle leg lift2B. Pancake good morning2C. First knuckle push-up 2 sets 3. Straddle leg extension 2 sets Warm up (5 min) Squat to pancake 10 reps Wall middle splits 45 secs Single leg good morning 5 ea […]

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]]> Workout Overview
1A. 90/90 hip swivel
1B. Straddle L-sit lift
1C. Elevated single leg good morning 		2 sets
2A. Seated straddle leg lift
2B. Pancake good morning
2C. First knuckle push-up		2 sets
3. Straddle leg extension 2 sets

Warm up (5 min)

Squat to pancake10 reps
Wall middle splits45 secs
Single leg good morning5 ea side
Wrist circles5 ea direction
First knuckle push-ups10 reps
Scap shrugs10 reps
1. Perform the following tri-set for 2 sets without any rest.
Week OneWeek TwoWeek ThreeWeek Four
1A. 90/90 hip swivel5 ea 5 ea5 ea5 ea
1B. Straddle L-sit lift7 reps8 reps9 reps10 reps
1C. Elevated single-leg good morning5 reps5 reps5 reps5 reps
A. 90/90 hip swivel: actively spread your legs as wide as possible
B. Straddle L-sit lift: try and keep your legs straight
C. Elevated single leg good morning: hold 2 secs at the bottom for each rep. Hold last rep for 10 secs
2. Perform the following tri-set for 2 sets without any rest.
Week OneWeek TwoWeek ThreeWeek Four
A. Seated straddle leg lift8 reps
B. Pancake good morning5 reps
C. First knuckle push-up
A. Seated straddle leg lift: try and keep your body upright
B. Pancake good morning: hold 2 secs at the bottom for each rep. Hold last rep for 10 secs
C. First knuckle push-up: choose more difficult progression than warm-up
3. Straddle leg extension: 2 sets with 1 min rest.
Week OneWeek TwoWeek ThreeWeek Four
7 reps8 reps9 reps10 reps

Note: you may add ankle weights to make this more challenging.

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
RETURN TO PROGRAM

The post Workout Three appeared first on BASEBLOCKS DIGITAL.

]]> Follow along Straddle L-Sit Workout https://baseblocks.com/follow-along-straddle-l-sit-workout-3/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-straddle-l-sit-workout-3 Wed, 22 Jul 2020 04:41:36 +0000 https://baseblocks.com/?p=2993 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

The post Follow along Straddle L-Sit Workout appeared first on BASEBLOCKS DIGITAL.

]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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
RETURN TO PROGRAM

The post Follow along Straddle L-Sit Workout appeared first on BASEBLOCKS DIGITAL.

]]> Follow along Straddle L-Sit Workout https://baseblocks.com/follow-along-straddle-l-sit-workout-2/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-straddle-l-sit-workout-2 Wed, 22 Jul 2020 04:38:02 +0000 https://baseblocks.com/?p=2988 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

The post Follow along Straddle L-Sit Workout appeared first on BASEBLOCKS DIGITAL.

]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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
RETURN TO PROGRAM

The post Follow along Straddle L-Sit Workout appeared first on BASEBLOCKS DIGITAL.

]]> Workout Two https://baseblocks.com/straddle-l-sit-workout-2/?utm_source=rss&utm_medium=rss&utm_campaign=straddle-l-sit-workout-2 Wed, 22 Jul 2020 04:32:56 +0000 https://baseblocks.com/?p=2980 Workout Overview 1A. Plantar fascia stretch1B. 90/90 hip swivel1C. Elevated single leg good morning 2 sets 2A. Side to side squat2B. Toe point stretch 2C. Elevated pigeon 2 sets 3. Pancake 1 set Warm up (5 min) Squat to pancake 10 reps Wall middle splits 45 secs Single leg good morning 5 ea side Wrist […]

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

]]> Workout Overview
1A. Plantar fascia stretch
1B. 90/90 hip swivel
1C. Elevated single leg good morning		2 sets
2A. Side to side squat
2B. Toe point stretch
2C. Elevated pigeon 		2 sets
3. Pancake1 set

Warm up (5 min)

Squat to pancake10 reps
Wall middle splits45 secs
Single leg good morning5 ea side
Wrist circles5 ea direction
First knuckle push-ups10 reps
Scap shrugs10 reps
1. Perform the following tri-set for 2 sets without any rest.
Week OneWeek TwoWeek ThreeWeek Four
1A. Plantar fascia stretch45 secs45 secs45 secs45 secs
1B. 90/90 hip swivel5 ea5 ea5 ea5 ea
1C. Elevated single-leg good morning5 reps5 reps5 reps5 reps
A. Plantar fascia stretch
B. 90/90 hip swivel: actively spread your legs as wide as possible
C. Elevated single leg good morning: hold 2 secs at the bottom for each rep. Hold last rep for 10 secs
2. Perform the following tri-set for 2 sets without any rest.
Week One – Four
A. Side to side squat5 ea side
B. Toe point stretch45 secs
C. Elevated pigeon20 secs then 5 reps
A. Side to side squat: try and go as low as possible
B. Toe point stretch
C. Elevated pigeon: actively push your leg down as you lift your chest up
3. Pancake: 1 min x 2 sets with 1 min rest.
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
RETURN TO PROGRAM

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

]]> Follow Along Straddle L-Sit Workout https://baseblocks.com/follow-along-straddle-l-sit-workout/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-straddle-l-sit-workout Wed, 22 Jul 2020 04:27:44 +0000 https://baseblocks.com/?p=2978 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

The post Follow Along Straddle L-Sit Workout appeared first on BASEBLOCKS DIGITAL.

]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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
RETURN TO PROGRAM

The post Follow Along Straddle L-Sit Workout appeared first on BASEBLOCKS DIGITAL.

]]> Workout One https://baseblocks.com/straddle-l-sit-workout/?utm_source=rss&utm_medium=rss&utm_campaign=straddle-l-sit-workout Wed, 22 Jul 2020 04:27:36 +0000 https://baseblocks.com/?p=2975 Workout Overview 1A. 90/90 hip swivel1B. Straddle L-sit lift1C. Elevated single leg good morning 2 sets 2A. Seated straddle leg lift2B. Pancake good morning2C. First knuckle push-up 2 sets 3. Straddle leg extension 2 sets Warm up (5 min) Squat to pancake 10 reps Wall middle splits 45 secs Single leg good morning 5 ea […]

The post Workout One appeared first on BASEBLOCKS DIGITAL.

]]> Workout Overview
1A. 90/90 hip swivel
1B. Straddle L-sit lift
1C. Elevated single leg good morning 		2 sets
2A. Seated straddle leg lift
2B. Pancake good morning
2C. First knuckle push-up		2 sets
3. Straddle leg extension 2 sets

Warm up (5 min)

Squat to pancake10 reps
Wall middle splits45 secs
Single leg good morning5 ea side
Wrist circles5 ea direction
First knuckle push-ups10 reps
Scap shrugs10 reps
1. Perform the following tri-set for 2 sets without any rest.
Week OneWeek TwoWeek ThreeWeek Four
1A. 90/90 hip swivel5 ea 5 ea5 ea5 ea
1B. Straddle L-sit lift7 reps8 reps9 reps10 reps
1C. Elevated single-leg good morning5 reps5 reps5 reps5 reps
A. 90/90 hip swivel: actively spread your legs as wide as possible
B. Straddle L-sit lift: try and keep your legs straight
C. Elevated single leg good morning: hold 2 secs at the bottom for each rep. Hold last rep for 10 secs
2. Perform the following tri-set for 2 sets without any rest.
Week OneWeek TwoWeek ThreeWeek Four
A. Seated straddle leg lift8 reps
B. Pancake good morning5 reps
C. First knuckle push-up
A. Seated straddle leg lift: try and keep your body upright
B. Pancake good morning: hold 2 secs at the bottom for each rep. Hold last rep for 10 secs
C. First knuckle push-up: choose more difficult progression than warm-up
3. Straddle leg extension: 2 sets with 1 min rest.
Week OneWeek TwoWeek ThreeWeek Four
7 reps8 reps9 reps10 reps

Note: you may add ankle weights to make this more challenging.

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
RETURN TO PROGRAM

The post Workout One appeared first on BASEBLOCKS DIGITAL.

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