THE PIKE PROGRAM Archives - BASEBLOCKS DIGITAL

Workout One

Danielle Gray — Wed, 16 Sep 2020 05:18:10 +0000

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. Let’s begin!

Workout breakdown

	Reps	Sets
1A. Seated SL Straddle Leg Lifts 1B. Seated SL Straddle Leg Circles 1C. Assisted SL V Ups 1D. Lying Roll Ups 1E. Plow to Straddle Around	10 reps 10 reps 10 ea 5 reps 10 reps	1
2A. BaseBlock SL Leg Lifts 2B. BaseBlock Tuck Hold Flutters 2C. Wall Toe to Wrist Taps 2D. Headstand Negatives	10 ea 50 reps 20 reps 10 reps	1
3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch 3D. Seated Pike Stretch	10 reps 30 sec ea 1 min 1 min	1

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Workout Two

Danielle Gray — Fri, 11 Sep 2020 03:33:00 +0000

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. Let’s begin!

Workout breakdown

	Reps	Sets
1A. Seated SL/DL Piked Leg Lifts 1B. Lying Leg Lifts 1C. Sit Up w/ Butt Lift 1D. DL V Ups 1E. Pike to Straddle Roll Thru	10 reps 10 reps 10 reps 10 reps 5 reps	1
2A. BaseBlock SL Leg Lifts 2B. BaseBlock Pike Hold Flutters 2C. Handstand Negatives 2D. Wall Feet to Wrist Taps	10 ea 50 reps 20 reps 10 reps	1
3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch (StrongBlocks) 3D. Seated Pike Stretch (StrongBlocks)	10 reps 30 sec ea 1 min 1 min	1

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

Week Three Workout (25 mins)

Danielle Gray — Thu, 10 Sep 2020 03:33:00 +0000

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. Let’s begin!

Workout breakdown

	Reps	Sets
1A. Seated SL Straddle Leg Lifts 1B. Seated SL Straddle Leg Circles 1C. Assisted SL V Ups 1D. Lying Roll Ups 1E. Plow to Straddle Around	10 reps 10 reps 10 ea 5 reps 10 reps	1
2A. BaseBlock SL Leg Lifts 2B. BaseBlock Tuck Hold Flutters 2C. Wall Toe to Wrist Taps 2D. Headstand Negatives	10 ea 50 reps 20 reps 10 reps	1
3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch 3D. Seated Pike Stretch	10 reps 30 sec ea 1 min 1 min	1

RETURN TO PROGRAM

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Week Four Workout (20 mins)

Danielle Gray — Thu, 10 Sep 2020 03:33:00 +0000

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. Let’s begin!

Workout breakdown

	Reps	Sets
1A. Seated SL/DL Piked Leg Lifts 1B. Lying Leg Lifts 1C. Sit Up w/ Butt Lift 1D. DL V Ups 1E. Pike to Straddle Roll Thru	10 reps 10 reps 10 reps 10 reps 5 reps	1
2A. BaseBlock SL Leg Lifts 2B. BaseBlock Pike Hold Flutters 2C. Handstand Negatives 2D. Wall Feet to Wrist Taps	10 ea 50 reps 20 reps 10 reps	1
3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch (StrongBlocks) 3D. Seated Pike Stretch (StrongBlocks)	10 reps 30 sec ea 1 min 1 min	1

RETURN TO PROGRAM

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Testing Day

Danielle Gray — Wed, 09 Sep 2020 03:37:00 +0000

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: standing forward fold

Beginner	Intermediate	Advanced
Hands on the thighs	Hands on the shins	Hands flat on floor

Test two: seated forward fold

Beginner	Intermediate	Advanced
Hands at knees	Hands at shins	Hands past feet

Select your next program based on your score:

INTERMEDIATE:
THE STRADDLE L-SIT PROGRAM

ADVANCED: THE V-SIT PROGRAM

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