BaseBlocks Trainer / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-baseblocks-only-program/ Workouts with One Weight Fri, 16 Apr 2021 02:26:43 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg BaseBlocks Trainer / Intermediate Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/the-baseblocks-only-program/ 32 32 WORKOUT ONE https://baseblocks.com/workout-one-45mins-7/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one-45mins-7 Tue, 12 May 2020 07:55:52 +0000 https://baseblocks.app/?p=1693 Workout overview Sets Rest 1. Angled wall handstand 4 1 min 2A. Dips2B. L-sit chin-up hold 4 45 sec 3. Jumping lunges 4 1 min 4A. Push-ups4B. Rows 4 45 sec Warm-up (5mins) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. Knee circles 10 […]

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]]> Workout overview
SetsRest
1. Angled wall handstand41 min
2A. Dips
2B. L-sit chin-up hold		445 sec
3. Jumping lunges41 min
4A. Push-ups
4B. Rows		445 sec

Warm-up (5mins)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Knee circles10 each direction
5. Ankle circles10 each direction
6. Wrist push-ups10 reps
7. Scap push-up10 reps
8. Scap row10 reps
1. Angled wall handstand: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
20 sec25 sec30 sec30 sec
2. Perform this superset for 4sets. Rest 45 sec between exercises.
2A. DipsAMRAP
2B. L-sit chin-up holdALAP

Note: there is no prescribed overload each week, but try and beat the total number of reps or total duration each week.

2A. Dips
2B. L-sit chin-up hold
3. Jumping lunges: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
6 ea7 ea8 ea9 ea
4. Perform this superset 4 times with 45 sec rest between exercises.
Week 1Week 2Week 3Week 4
4A. Push-upsAMRAPAMRAPAMRAPAMRAP
4B. Rows10111214
4A. Push-ups
4B. Rows
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-5/?utm_source=rss&utm_medium=rss&utm_campaign=workout-two-45mins-5 Mon, 11 May 2020 07:03:23 +0000 https://baseblocks.app/?p=1682 Workout overview Sets Rest 1A. Tuck ice-cream maker1B. Pseudo planche push-up 4 45 sec 2A. Rows2B. Dips 4 45 sec 3. Jumping Squats 4 1 min Warm-up (5mins) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. Knee circles 10 each direction 5. Ankle circles […]

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]]> Workout overview
SetsRest
1A. Tuck ice-cream maker
1B. Pseudo planche push-up		445 sec
2A. Rows
2B. Dips		445 sec
3. Jumping Squats41 min

Warm-up (5mins)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Knee circles10 each direction
5. Ankle circles10 each direction
6. Wrist push-ups10 reps
7. Scap push-up10 reps
8. Scap row10 reps
1. Perform this superset for 4sets. Rest 45 sec between exercises.
Week 1Week 2Week 3Week 4
1A. Ice-cream maker5678
1B. Pseudo planche push-up10111214
1A. Ice-cream maker
1B. Pseudo planche push-up
2. Perform this superset 4 times with 45 sec rest between exercises.
Week 1Week 2Week 3Week 4
2A. Row10111214
2B. Dips12141516
2A. Row
2B. Dips
3. Jumping squats: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
891011
3. Jumping squats
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-5/?utm_source=rss&utm_medium=rss&utm_campaign=workout-three-45mins-5 Sun, 10 May 2020 07:05:55 +0000 https://baseblocks.app/?p=1685 Workout overview Sets Rest 1. Angled wall handstand 4 1 min 2A. Dips2B. Tuck ice-cream makers 4 45 sec 3A. Tuck lever hold3B. Pseudo planche push-ups 4 45 sec Warm-up (5mins) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. Knee circles 10 each direction […]

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]]> Workout overview
SetsRest
1. Angled wall handstand41 min
2A. Dips
2B. Tuck ice-cream makers		445 sec
3A. Tuck lever hold
3B. Pseudo planche push-ups		445 sec

Warm-up (5mins)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Knee circles10 each direction
5. Ankle circles10 each direction
6. Wrist push-ups10 reps
7. Scap push-up10 reps
8. Scap row10 reps
1. Angled wall handstand: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
20 sec25 sec30 sec30 sec
2. Perform this superset for 4sets. Rest 45 sec between exercises.
Week 1Week 2Week 3Week 4
2A. Dips12141516
4B. Ice-cream maker6789
2A. Dips
2B. Tuck ice-cream maker
4. Perform this superset 4 times. Rest 45 sec between exercises.
Week 1Week 2Week 3Week 4
4A. Tuck holdALAPALAPALAPALAP
4B. Pseudo planche push-up10111214

*Note: ALAP stands for ‘as long as possible’

3A. Tuck lever hold
3B. Pseudo planche push-up
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-one-45mins-6/?utm_source=rss&utm_medium=rss&utm_campaign=workout-one-45mins-6 Sat, 09 May 2020 02:53:17 +0000 https://baseblocks.app/?p=1673 Workout overview Sets Rest 1. Pistols 4 1 min 2. Jumping squats 4 1 min 3. Single-leg bridge 4 1 min 4A. Arch hold4B. Plank 4 45 sec Warm-up (5mins) 1. Knee circles 10 each direction 2. Ankle 10 each direction 3. Squat + ext rotation 5 ea side 4. Squat pumps 10 reps 1. […]

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]]> Workout overview
SetsRest
1. Pistols41 min
2. Jumping squats41 min
3. Single-leg bridge41 min
4A. Arch hold
4B. Plank		445 sec

Warm-up (5mins)

1. Knee circles10 each direction
2. Ankle 10 each direction
3. Squat + ext rotation5 ea side
4. Squat pumps10 reps

1. Pistols: 4 sets with 1 min rest

Week 1Week 2Week 3Week 4
5 ea6 ea7 ea8 ea
2. Jumping squats: 4sets with 1 min rest
Week 1Week 2Week 3Week 4
891011
2A. Dips
3. Single-leg hip bridge: 4sets with 1 min rest
Week 1Week 2Week 3Week 4
6 ea7 ea8 ea10 ea
4. Perform this superset 4 times. Rest 45 sec between exercises.
Week 1Week 2Week 3Week 4
4A. Arch hold30 sec30 sec30 sec30 sec
4B. Plank30 sec30 sec30 sec30 sec

Note: when you can hold the exercise comfortably for 30 seconds, try and increase the difficulty of the exercise by using a more difficult shape

4A. Arch hold
4B. 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 stretch + side bend: 1 min each side
Target muscle groups: hamstrings, adductors
RETURN TO PROGRAM

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]]> UPPER BODY TESTS https://baseblocks.com/post-program-testing-2/?utm_source=rss&utm_medium=rss&utm_campaign=post-program-testing-2 Thu, 07 May 2020 22:57:26 +0000 https://baseblocks.com/?p=2070 You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible. Test one: dips for max repetitions Female Beginner Intermediate Advanced < 1 2 – 8 9+ Male Beginner Intermediate Advanced < […]

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

Test one: dips for max repetitions
Female
BeginnerIntermediateAdvanced
< 12 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2526 +
Test two: tuck front lever for max duration
Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec
Select your next program based on how you scored.
BEGINNER: START FULL BODY FOUNDATIONS II
INTERMEDIATE: START 6-DAY FULL-BODY SPLIT

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