Overview
| Program Goal | Core strength (APC) |
| Delivery Format | Video follow-along |
| Experience Level | Wall handstand x 30 secs |
| Program Duration | Four weeks |
| Training Frequency | Four per week |
| Equipment | The BaseBlocks Trainer |
Active Pike Compression (APC, or ‘core compression’) involves getting into a pike position using our muscles rather than gravity. This involves a combination of both core strength AND hip flexor strength.
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
| Workout One (25 mins) | Workout Two (25 mins) |
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 2A. BaseBlock SL Leg Lifts 2B. BaseBlock Tuck Hold Flutters 2C. Wall Toe to Wrist Taps 2D. Headstand Negatives 3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch 3D. Seated Pike Stretch | 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 2A. BaseBlock SL Leg Lifts 2B. BaseBlock Pike Hold Flutters 2C. Handstand Negatives 2D. Wall Feet to Wrist Taps 3A. Candlestick Roll to Piked Butt Lift 3B. Figure 4 Stretch 4A. Forward Fold Stretch (StrongBlocks) 4B. Seated Pike Stretch (StrongBlocks) |
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a mobility program.
| Sunday | Workout One (25 mins) | |
| Monday | Strength | Workout Two (25 mins) |
| Tuesday | ||
| Wednesday | Strength | Workout One (25 mins) |
| Thursday | Workout Two (25 mins) | |
| Friday | Strength | |
| Saturday |
Baseline testing
This program has two tests to measure your pike performance. Tracking stretching improvements can be tricky – I recommend taking a photo/video of each test.
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 |
If you scored beginner on either of the tests, this program may be too advanced for you.
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