Warmup (5mins)

1. Advanced tuck lifts: 3 sets with 2 min rest

Note: this exercise should be really tough. Try and hold for longer during the hardest point (the advanced tuck). Adding an additional set from week 4 is optional.

2. Tuck planche push-ups: 4 sets with 2 min rest between sets.

3. Isometric tuck hold: 4 sets with 2 min rest

4. Pseudo planche push-ups: 3 sets with 2 min rest

5. Planche leans (dynamic): 3 sets with 2 min rest

Cool-down stretch

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 with blocks: 1 min

B. Straddle stretch: 1 min

C. Shoulder extension stretch: 1 min

The post WORKOUT ONE appeared first on BASEBLOCKS DIGITAL.

Warmup (5 min)

1. Jumping squats: 6 reps for 5 sets. Rest 2 min between sets

Note: Power is developed via maximal force production. Stick with prescribed reps and use maximal effort every repetition. Try and maintain the same jump height throughout the entire set.

2. Pistols: 3 sets with 2 min rest

3. Single-leg deadlift: 6 reps for 3 sets. Rest 2 min between sets.

Note: Stick with the prescribed reps and try to increase the intensity each week by creating more tension on the resistance band, or adding more resistance band/s.

4. Hip thrust w/bands: 15 reps for 4 sets. Rest 2 min between sets.

Note: Stick with the prescribed repetition and increase the intensity by adding more tension on the resistance band, or adding more resistance bands

5. Reverse hypers: ALAP for 3sets. Rest 2 min between sets

Note: Add ankle weights if this exercise becomes too easy. If you don’t have a set of ankle weights. (ALAP stands for ‘as long as possible’)

Cool-down stretch

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

B. Straddle + side-bend: 1 min each side

C. Forward Fold: 1 min

The post LEG WORKOUT appeared first on BASEBLOCKS DIGITAL.

Warmup (5 min)

1. Advanced tuck lifts: 3 sets with 2 min rest

Note: this exercise should be really tough. Try and hold for longer during the hardest point (the advanced tuck). Adding an additional set from week 4 is optional.

2. Tuck planche push-ups: 4 sets with 2 min rest

3. Advanced tuck w/bands: 15 sec for 4 sets. Rest 2 min between sets.

Note: if you can hold this position for over 20seconds, choose a resistance band with less assistance.

4. Pseudo planche push-ups: 3 sets with 2 min rest

Note: increase the intensity by placing the hands closer after you hit 10reps

5. Dips: 3 sets with 2 min rest

Cool-down stretch

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 with Blocks: 1 min

B. Straddle Stretch: 1 min

C. Shoulder Extension Stretch: 1 min

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

Warmup (5 min)

1. Lever raise: 5 reps for 3 sets. Rest 2 min between sets.

Note: Stick with prescribed reps and increase the lever arm as you become stronger (select a more advanced lever shape).

2. L-sit chin-ups: 3 sets with 2min rest

3. Lever hold: 15 sec for 4 sets. Rest 2 min between sets.

Note: Stick with prescribed duration and increase the lever arm as you become stronger (select a more advanced lever shape).

4. Ice-cream makers: AMRAP for 3 sets. Rest 2 min between sets.

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

5. Rows: AMRAP for 3sets. Rest 2 min between sets.

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

Cool-down stretch

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. Shoulder flexion on bar: 1 min

B. Straddle + side-bend: 1 min each side

The post PULL WORKOUT appeared first on BASEBLOCKS DIGITAL.

Warm-up (5 min)

1. Tuck planche holds: 4 sets with 2 min rest

2.Tuck planche push-ups: 4 sets with 2 min rest

3. Planche leans (dynamic): 3 sets with 2 min rest

4. Pseudo planche push-ups: 3 sets with 2 min rest

5. Resisted dips: AMRAP for 3 sets. Rest 2 min between sets

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

Cool-down stretch

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 with blocks: 1 min

B. Straddle stretch: 1 min

C. Shoulder flexion stretch: 1 min

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

Test one: advanced tuck planche max duration

Test two: tuck planche max duration

Select your next program:

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