Overview
| Program Goal | Full-body strength |
| Delivery Format | Written workouts |
| Experience Level | Tuck front lever x 15 secs |
| Program Duration | Four weeks |
| Training Frequency | Four per week |
| Equipment | The BaseBlocks Trainer |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are four workouts each week; three days for upper body and one day for lower body.
| WORKOUT ONE (45 min) | WORKOUT TWO (45 min) | WORKOUT THREE (45 min) | WORKOUT FOUR (45 min) |
| 1. Angled wall handstand 2A. Dips 2B. L-Sit chin-up hold 3. Jumping lunges 4A. Push-ups 4B. Rows | 1A. Tuck ice-cream makers 1B. Pseudo planche push-up 2A. Rows 2B. Dips 3. Jumping squats | 1. Angled wall handstand 2A. Dips 2B. Tuck ice-cream Makers 3A. Tuck lever hold 3B. Pseudo planche push-up | 1. Pistols 2. Jumping squats 3. Single-leg bridge4A. Arch hold 4B. Plank |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s.
| Sunday | Workout One (45mins) |
| Monday | |
| Tuesday | Workout Two (45mins) |
| Wednesday | |
| Thursday | Workout Three (45mins) |
| Friday | Workout Four (45mins) |
| Saturday |
Baseline testing
This program has two tests to measure your pushing and pulling strength. Rest 3-5 minutes between tests and make sure to record your score.
Test one: dips for max repetitions
Female
| Beginner | Intermediate | Advanced |
| < 1 | 2 – 8 | 9+ |
Male
| Beginner | Intermediate | Advanced |
| < 10 | 11 – 25 | 26 + |
Test one: tuck front lever for max duration
Female
| Beginner | Intermediate | Advanced |
| < 5 sec | 6 – 15 sec | 16+ sec |
Male
| Beginner | Intermediate | Advanced |
| < 15 sec | 16 – 30 sec | 31+ sec |
Game-changer
A common technique error for beginners is to work through a partial range of motion. There is a natural tendency to favor the part of the exercise where you are the strongest, as this is where the exercise will feel the easiest. Strength development is joint-angle specific which means you only develop strength in the range that you train. Performing partial repetitions means you will only strengthen that part of the exercise. Performing each exercise with a full range of motion (ROM) will result in strength development throughout the entire movement.
About Me
