Workout - BASEBLOCKS DIGITAL

Workout Overview

	Sets
1A. Pike squats 1B. Leg supported L-Sit leg lift 1C. Toe point stretch 1D. Prone shoulder extension	2 sets
2A. Hands free pike 2B. Seated pike lift 2C. First knuckle push-up 2D. Tuck-up (or V-up)	2 sets

Warm up (5 min)

Pike squats	10 reps
Standing calf stretch	30 sec ea
Supine hamstring stretch	10 ea side
Wrist circles	5 ea direction
First knuckle push-ups	10 reps
Scap shrugs	10 reps

1. Perform the following quad-set for 2 sets without any rest.

	Week One	Week Two	Week Three	Week Four
A. Pike Squats	5 reps	5 reps	5 reps	5 reps
B. Leg supported L-Sit leg lift	5 ea	6 ea	7 ea	8 ea
C. Toe point stretch	30 sec	30 sec	30 sec	30 sec
D. Prone shoulder extension	20 sec ea	20 sec ea	20 sec ea	20 sec ea

A. Pike squat: hold pike position for 5 sec each rep

B. Leg supported L-Sit leg lift: the higher you lift your leg, the better!

C. Toe point stretch

D. Prone shoulder extension: keep arms straight

2. Perform the following quad-set for 2 sets without any rest.

	Week One	Week Two	Week Three	Week Four
A. Hands free pike	5 reps	5 reps	5 reps	5 reps
B. Seated pike lift	5 ea	6 ea	7 ea	8 ea
C. First knuckle push-up	10 reps	10 reps	10 reps	10 reps
D. Tuck-up or V-up	10	11	12	14

A. Hands free pike: hold 5 secs each rep

B. Seated pike lift: hold for 4 secs each rep – try to go higher than horizontal

C. First knuckle push-up: choose more difficult progression than warm-up

RETURN TO PROGRAM

About Me

Dan Jeong

Dan is a former track and field runner, breakdancer, and Marine Corps officer. Obsessed with getting his body stronger, faster and more mobile, he turned to calisthenics training and quickly fell in love with it. He is the founder of WSUG (short for wassup guys), and currently one of the leading calisthenics and mobility coaches in South Korea.