The Upper Body Endurance Program Archives - BASEBLOCKS DIGITAL

Week One Workout (45 min)

Danielle Gray — Tue, 12 May 2020 06:28:12 +0000

Workout overview

	Sets	Rest
1A. Incline rows 1B. Front support hold 1C. Above the bar chin hold 1D. Block dips	3	30 sec

Note: you’ll notice that there is no overload in each session as the goal of this week is to get accustomed to these four exercises. Overload will begin in week 3.

Follow along warm-up (6 min)

Note: we’ll be doing the same warmup before every workout over the next four weeks. Don’t worry if it’s hard to keep up during the first few sessions.

Perform this quad set 3 times with 30 sec rest between exercises.

	Reps/Time
1A. Incline rows	20
1B. Front support hold	ALAP
1C. Above the bar chin hold	ALAP
1D. Tricep dips	20

Note: Try and hold each set for ALAP (as long as possible). While there is no prescribed overload from session to session, try to always beat your previous time.

1A. Incline rows

1B. Front support hold

1C. Above the bar chin hold

1D. Block dips

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.

A. Triceps stretch: 1 min

Target muscle groups: lats, shoulders

B. Upper back stretch: 1 min

Target areas: thoracic spine, lats

RETURN TO PROGRAM

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Week Two Workout (45 min)

Danielle Gray — Mon, 11 May 2020 01:06:58 +0000

Workout overview

	Sets	Rest
1A. Monkey pull-ups 1B. Half handstand hold 1C. Push-ups 1D. Block dips	3	20 sec

Follow along warm-up (6 min)

Perform this quad set for 3 rounds with 20 sec rest between exercises.

	Reps/Time
1A. Monkey pull-ups	20 (alternating)
1B. Half handstand hold	30 sec
1C. Push-ups	10
1D. Block dips	10

Note: you won’t be increasing the number of reps each week. The goal of this week is to get accustomed to the exercises.

1A. Monkey pull-ups

1B. Half handstand hold

1C. Push-ups

1D. Block dips

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.

A. Triceps stretch: 1 min

Target muscle groups: lats, shoulders

B. Upper back stretch: 1 min

Target areas: thoracic spine, lats

RETURN TO PROGRAM

The post Week Two Workout (45 min) appeared first on BASEBLOCKS DIGITAL.

Week Three Workout (45 min)

Danielle Gray — Sun, 10 May 2020 01:09:35 +0000

Workout overview

	Sets	Rest
1A. Incline Rows 1B. Front support hold 1C. Above the bar chin hold 1D. Block dips	3	10 sec

Follow along warm-up (6 min)

Perform this quad set for 3 rounds with 10 sec rest between exercises.

	DAY ONE	DAY TWO	DAY THREE
1A. Incline rows	22	24	26
1B. Front support hold	ALAP	+5 sec	+5 sec
1C. Chin-up hold	ALAP	+5 sec	+5 sec
1D. Tricep dips	22	24	26

Note: Take note of the duration of the first set of your hold on day one (ALAP; as long as possible). Add 5 seconds each subsequent session.

1A. Incline rows

1B. Front support hold

1C. Chin-up hold

1D. Block dips

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. Triceps stretch: 1 min

Target muscle groups: lats, shoulders

B. Upper back stretch: 1 min

Target areas: thoracic spine, lats

RETURN TO PROGRAM

The post Week Three Workout (45 min) appeared first on BASEBLOCKS DIGITAL.

Week Four Workout (35 min)

Danielle Gray — Sat, 09 May 2020 01:30:16 +0000

Workout overview

	Sets	Rest
1A. Monkey pull-ups 1B. Half handstand hold 1C. Push-ups 1D. Block dips	4	<10 sec

Follow along warm-up (6min)

1. Perform this quad set 4 times with under 10 sec rest between exercises

	DAY ONE	DAY TWO	DAY THREE
1A. Monkey pull-ups	22	26	30
1B. Half handstand hold	5 ea	10 ea	15 ea
1C. Push-ups	12	16	20
1D. Block dips	12	14	16

1A. Monkey pull-ups

1B. Half handstand hold

1C. Push-ups

1D. Block dips

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. Triceps stretch: 1 min

Target muscle groups: lats, shoulders

B. Upper back stretch: 1 min

Target areas: thoracic spine, lats

RETURN TO PROGRAM

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Testing Day

Danielle Gray — Sat, 02 May 2020 04:03:11 +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: chin above bar for max duration

Female

Beginner	Intermediate	Advanced
<5 sec	6-15 sec	16-30 sec

Male

Beginner	Intermediate	Advanced
<5 sec	5-30 sec	10sec (1-arm)

Test two: push-ups for max repetitions

Female

Beginner	Intermediate	Advanced
<5	6-15	16+

Male

Beginner	Intermediate	Advanced
<10	11-50	50+

Select your next program based on how you scored.

BEGINNER: START FULL BODY FOUNDATIONS I PROGRAM

INTERMEDIATE: START THE BASEBLOCKS ONLY PROGRAM

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