Dan Jeong, Author at BASEBLOCKS DIGITAL

Workout Two

Dan Jeong — Fri, 16 Apr 2021 06:12:56 +0000

Workout overview

	Sets
1A. 90/90 hip swivels 1B. Thoracic extension 1C. Pancake stretch	2
2A. Lying side to side taps 2B. Elevated hamstring stretch 3C. Wall middle splits	2

Warm-up (5 min)

1. Knee circles	10 ea direction
2. Cat cows	10 reps
3. Supported 90/90 hip swivels	5 ea side
4. Leg swings	10 ea side
5. Squat to pancake	10 reps
6. Wall middle splits	60 sec

1. Perform this tri-set 2 times back-to-back

	Passive stretch	Active stretch
1A. 90/90 hip swivel	5 ea	—
1B. Thoracic extension (repeat twice)	20 sec	10 sec
1C. Pancake stretch	30 sec	—

1A. 90/90 hip swivel: actively spread legs as wide as possible

1B. Thoracic extension: try not to let your chest drop when you transition from passive stretch to active hold

1C. Pancake stretch: make yourself as comfortable as possible using your hands/elbows/StrongBlocks

2. Perform this tri-set 2 times back-to-back

	Passive stretch	Active stretch
2A. Lying side to side taps	—	10 ea
2B. Elevated hamstring stretch	30 sec	—
2C. Wall middle splits	60 sec	—

2A. Lying side to side taps: actively spread your legs as wide as possible

2B. Elevated hamstring stretch

2C. Wall middle splits: try and relax as much as possible

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

Workout Two

Dan Jeong — Thu, 15 Apr 2021 05:37:01 +0000

Workout overview

	Sets	Rest
1A. Seated wall hamstring stretch 1B. Seated wall hip flexion	3	1 min
2A. Pike squat 2B. Wall assisted tuck V-sit	3	1 min
3A. Hands free pike 3B. V-up to L-sit	2	1 min
4. Seated pike lift	2	1 min

Warmup (5mins)

A. 2 pike 2 squats	10 reps
B. Standing calf stretch	30 secs (ea)
C. Supine hamstring stretch	10 reps (ea)
D. Wrist circles	5 reps (ea)
E. First knuckle push-up	10 reps
F. Scap shrugs	10 reps

1. Perform this superset for 2 sets. Rest 1 min after 1B.

1A. Seated wall hamstring stretch	10 reps
1B. Seated wall hip flexion	15 pulses + 10 sec hold

2. Perform this superset for 2 sets. Rest 1 min after 2B.

2A. Pike squat	5 reps (5 sec hold each rep)
2B. Wall assisted tuck V-sit	Max

2A. Pike squat

2B. Wall assisted tuck V-sit

3. Perform this superset for 2 sets. Rest 1 min after 3B.

3A. Hands free pike	5 reps (5 sec hold each rep)
3B. V-up to L-sit	1 rep less from last session

3A. Hands free pike

3B. V-up to L-sit

4. Seated pike lift: Max reps. 2 sets with 1 min rest between sets.

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

Workout One

Dan Jeong — Thu, 15 Apr 2021 05:30:20 +0000

Workout overview

	Sets	Rest
1A. Pike squats 1B. Seated L-sit butt lift	3	1 min
2A. Hands free pike 2B. Advanced L-sit	3	1 min
3A. Supine leg lift 3B. Seated pike lift	2	1 min
4. V-up to L-sit	2	1 min

Warmup (5mins)

A. 2 pike 2 squats	10 reps
B. Standing calf stretch	30 secs (ea)
C. Supine hamstring stretch	10 reps (ea)
D. Wrist circles	5 reps (ea)
E. First knuckle push-up	10 reps
F. Scap shrugs	10 reps

1. Perform this superset for 2 sets. Rest 1 min after 1B.

	Week 1	Week 2	Week 3	Week 4
1A. Pike Squat	5 reps	5 reps	5 reps	5 reps
1B. Seated L-sit butt lift	5 reps + 10 sec hold	6 reps + 10 sec hold	7 reps + 10 sec hold	8 reps + 10 sec hold

1A. Pike Squat

1B. Seated L-sit butt lift

2. Perform this superset for 2 sets. Rest 1 min after 2B.

2A. Hands free pike	5 reps + 5 sec hold each rep
2B. Advanced L-sit	Max

2A. Hands free pike

2B. Advanced L-sit

3. Perform this superset for 2 sets. Rest 1 min after 3B.

	Week 1	Week 2	Week 3	Week 4
3A. Supine leg lift	8 reps	8 reps	8 reps	8 reps
3B. Seated pike lift	7 reps + 10 sec hold	8 reps + 10 sec hold	9 reps + 10 sec hold	10 reps + 10 sec hold

3A. Supine leg lift

3B. Seated pike lift

4. V-up to L-sit: Max reps. 2 sets with 1 min rest between sets.

The post Workout One appeared first on BASEBLOCKS DIGITAL.

THE INTERMEDIATE L-SIT PROGRAM

Dan Jeong — Wed, 14 Apr 2021 08:10:19 +0000

Overview

Program Goal	L-sit
Delivery Format	Self-paced workouts
Experience Level	L-sit > 15 secs
Program Duration	Four weeks
Training Frequency	Two per week
Equipment	StrongBlocks

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are four workouts each week. This program can be performed in conjunction with any other BaseBlocks Digital strength program.

Workout One (30 min)	Workout Two (30 min)
1A. Pike squats 1B. Seated L-sit butt lift 2A. Hands free pike 2B. Advanced L-sit 3A. Supine leg lift 3B. Seated pike lift 4. V-up to L-sit	1A. Seated hamstring stretch 1B. Seated hip flexion 2A. Pike squats 2B. Wall assisted tuck V-sit 3A. Hands free pike 3B. V-up to L-sit 4. Seated pike lift

Weekly schedule

The schedule below includes the core program performed in conjunction with a three workout-per-week strength program.

Sunday	Strength Workout One	Workout One (30 min)
Monday
Tuesday	Strength Workout Two
Wednesday
Thursday	Strength Workout Three	Workout Two (30 min)
Friday
Saturday

Test: Tuck V-sit

Floor

Beginner	Intermediate	Advanced
< 5 secs	6-15 secs	> 15 secs

Elevated surface

Beginner	Intermediate	Advanced
< 5 secs	6-15 secs	> 15 secs

The post THE INTERMEDIATE L-SIT PROGRAM appeared first on BASEBLOCKS DIGITAL.

Follow along Middle Split Workout Three

Dan Jeong — Thu, 13 Aug 2020 06:38:14 +0000

In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Follow along Middle Split Workout Three appeared first on BASEBLOCKS DIGITAL.

Follow along Middle Split Workout Two

Dan Jeong — Thu, 13 Aug 2020 06:37:13 +0000

In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Follow along Middle Split Workout Two appeared first on BASEBLOCKS DIGITAL.

Follow along Middle Split Workout One

Dan Jeong — Thu, 13 Aug 2020 06:31:05 +0000

In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

RETURN TO PROGRAM

The post Follow along Middle Split Workout One appeared first on BASEBLOCKS DIGITAL.

Workout Three

Dan Jeong — Thu, 13 Aug 2020 06:13:08 +0000

Workout overview

	Sets
1A. Frog rocks 1B. Seated active hip abduction	2
2A. Elevated pigeon 2B. Active hip internal rotation	2
3A. Wide squat 3B. Pancake side bend	2
D. Side to side squat	1

Warm-up (4 min)

1. Knee circles	10 ea direction
2. Cat-cow	10 reps
3. Supported 980/90 hip swivel	5 ea side
4. Leg swings	10 ea side
5. Squat to pancake	10 reps

1. Perform this superset 2 times back-to-back

	Passive Stretch	Active Stretch
1A. Frog rocks	10 rep	10 sec
1B. Seated hip abduction	10 rep	10 sec

1A: Make about 80% of your maximal effort during 10 seconds of active contraction. 1B: If you can lift up your leg more than 30 degrees, you should sit up taller to make it more challenging

1A. Frog rocks: adductors

1B. Seated hip abduction: glutes

2. Perform this superset 2 times back-to-back

	Passive stretch	Active stretch
2A. Elevated pigeon	20 sec	5 reps
2B. Hip internal rotation	10 reps	10 sec

2B. Do not use too strong of a band if you lose a lot of range of motion. Start with the lightest band and work your way up.

2A. Elevated pigeon: glutes

2B. Active hip internal rotation: glutes

3. Perform this superset 2 times back-to-back

	Active stretch	Passive stretch
3A. Wide squat	10 reps	15 sec
3B. Pancake side-bend	5 reps	—

3B. Sit on a block to elevate yourself, if you cannot sit up tall with your chest out

3A. Wide squat

3B. Pancake side bend: adductors

4. Side to side squat: 1 min for 1 set only.

Note: If you need a bit of support to finish your set, try to reduce the support gradually as you make progress

The post Workout Three appeared first on BASEBLOCKS DIGITAL.

Workout Two

Dan Jeong — Thu, 13 Aug 2020 06:11:57 +0000

Workout overview

	Sets
1A. 90/90 hip swivels 1B. Thoracic extension 1C. Seated bent leg pancake stretch	2
2A. Standing hip rotation 2B. Elevated hamstring stretch 3C. Squat hold	2

Warm-up (4 min)

1. Knee circles	10 ea direction
2. Cat-cow	10 reps
3. Supported 980/90 hip swivel	5 ea side
4. Leg swings	10 ea side
5. Squat to pancake	10 reps

1. Perform this tri-set 2 times back-to-back

	Passive stretch	Active stretch
1A. 90/90 hip swivel	5 ea	—
1B. Thoracic extension (repeat twice)	20 sec	10 sec
1C. Seated bent leg pancake stretch	30 sec	—

1A. 90/90 hip swivel: adductors and glutes

1B. Thoracic extension: thoracic spine

1C. Seated bent-leg pancake stretch: adductors

2. Perform this tri-set 2 times back-to-back

	Passive stretch	Active stretch
2A. Standing hip rotation	5 ea	—
2B. Elevated hamstring stretch	30 sec	—
2C. Squat hold	30 sec	—

Note: Do not twist your torso or arch your back during 1A.

2A. Standing hip rotation: glutes

2B. Elevated hamstring stretch: hamstrings

2C. Squat hold: adductors

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

Workout One

Dan Jeong — Thu, 13 Aug 2020 06:04:33 +0000

Workout overview

	Sets
1A. Supine butterfly 1B. Seated active hip abduction	2
2A. Elevated pigeon 2B. Active hip internal rotation	2
3A. Cossack squat 3B. Seated bent leg pancake stretch	2
4. Horse stance pulses	1

Warm-up (4 min)

1. Knee circles	10 ea direction
2. Cat-cow	10 reps
3. Supported 980/90 hip swivel	5 ea side
4. Leg swings	10 ea side
5. Squat to pancake	10 reps

1. Perform this superset 2 times back-to-back

	Passive Stretch	Active Stretch
1A. Supine butterfly (repeat twice)	20 sec	10 sec
1B. Seated hip abduction	10 rep	10 sec

1A: Make about 80% of your maximal effort during 10 seconds of active contraction. 1B: If you can lift up your leg more than 30 degrees, you should sit up taller to make it more challenging

1A. Supine butterfly: adductors

1B. Seated hip abduction: glutes

2. Perform this superset 2 times back-to-back

	Passive stretch	Active stretch
2A. Elevated pigeon	20 sec	5 reps
2B. Hip internal rotation	10 reps	10 sec

2B. Do not use too strong of a band if you lose a lot of range of motion. Start with the lightest band and work your way up.

2A. Elevated pigeon: glutes

2B. Active hip internal rotation: glutes

3. Perform this superset 2 times back-to-back

3A. Cossack squat	8 ea side
3B. Seated bent leg pancake	30 sec

3A. Do 4 reps with your feet flat to target your inner thighs, do 4 reps with your toes facing up to target your hamstrings

3A. Cossack squat

3B. Seated bent leg pancake: adductors

4. Horse stance pulses: 1 min for 1 set only.

Note: Once you get pretty advanced, increase from 5 to 7 steps outwards.

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