Danielle Gray, Author at BASEBLOCKS DIGITAL

Workout One

Danielle Gray — Wed, 16 Sep 2020 05:18:10 +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. Let’s begin!

Workout breakdown

	Reps	Sets
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	10 reps 10 reps 10 ea 5 reps 10 reps	1
2A. BaseBlock SL Leg Lifts 2B. BaseBlock Tuck Hold Flutters 2C. Wall Toe to Wrist Taps 2D. Headstand Negatives	10 ea 50 reps 20 reps 10 reps	1
3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch 3D. Seated Pike Stretch	10 reps 30 sec ea 1 min 1 min	1

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THE PIKE PROGRAM

Danielle Gray — Wed, 16 Sep 2020 05:15:51 +0000

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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The Glute Program

Danielle Gray — Wed, 16 Sep 2020 02:55:50 +0000

Overview

Program Goal	Glute strength
Delivery Format	Video follow-along
Experience Level	All levels
Program Duration	Four weeks
Training Frequency	Four per week
Equipment	The BaseBench

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

Workout overview

There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.

WEEK ONE AND THREE WORKOUT	WEEK TWO AND FOUR WORKOUT
1A. Standing Banded Abductions 1B. Banded Hip Thrusts 2A. Prone Diamond Lifts 2B. SL Banded Leg Lifts 3A. Banded Squats 3B. Bird Dog Banded Heel Pushes	1A. SA Banded Split Squats 1B. SL Banded Hip Thrusts 2A. SL Banded Kickbacks 2B. Kneeling SL Side Kicks 3A. SL Zercher Banded Squats 3B. Zercher Banded Deadlifts

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a mobility program.

Sunday	Strength (AM)
Monday	Strength (PM)	Stretch
Tuesday
Wednesday	Strength	Stretch
Thursday		Stretch
Friday	Strength
Saturday		Stretch

Baseline testing

Banded hip thrusts max repetitions

Make sure you record the total number of repetitions and the band that you used so we can compare your score at the end of the program.

START PROGRAM

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THE BACKBEND PROGRAM

Danielle Gray — Tue, 15 Sep 2020 06:26:07 +0000

Overview

Program Goal	Shoulder and back flexibility
Delivery Format	Video follow-along or written workouts
Experience Level	Push up into a backbend
Program Duration	Four weeks
Training Frequency	Five per week
Equipment	StrongBlocks

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

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a strength program.

Sunday
Monday	Strength	Stretch
Tuesday		Stretch
Wednesday	Strength	Stretch
Thursday		Stretch
Friday	Strength
Saturday		Stretch

Baseline testing

I recommend taking a photo or video of your first backbend for comparison at the end of this program.

How to backbend

Game-changer

I’ve included core work at the beginning of every workout. Passive flexibility refers to the amount you can stretch a joint with assistance (think a partner pushing on you, or gravity). Active flexibility is how far you can stretch that joint using only your muscles (think of lifting your straightened straight leg up in front of you). By having a strong core, we are decreasing the gap between passive and active flexibility, which will allow you to move your joints through a greater range of motion, unassisted (Yay!).

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Workout Two

Danielle Gray — Fri, 11 Sep 2020 03:33:00 +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. Let’s begin!

Workout breakdown

	Reps	Sets
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	10 reps 10 reps 10 reps 10 reps 5 reps	1
2A. BaseBlock SL Leg Lifts 2B. BaseBlock Pike Hold Flutters 2C. Handstand Negatives 2D. Wall Feet to Wrist Taps	10 ea 50 reps 20 reps 10 reps	1
3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch (StrongBlocks) 3D. Seated Pike Stretch (StrongBlocks)	10 reps 30 sec ea 1 min 1 min	1

The post Workout Two appeared first on BASEBLOCKS DIGITAL.

Week Four Workout (20 mins)

Danielle Gray — Thu, 10 Sep 2020 03:33:00 +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. Let’s begin!

Workout breakdown

	Reps	Sets
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	10 reps 10 reps 10 reps 10 reps 5 reps	1
2A. BaseBlock SL Leg Lifts 2B. BaseBlock Pike Hold Flutters 2C. Handstand Negatives 2D. Wall Feet to Wrist Taps	10 ea 50 reps 20 reps 10 reps	1
3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch (StrongBlocks) 3D. Seated Pike Stretch (StrongBlocks)	10 reps 30 sec ea 1 min 1 min	1

RETURN TO PROGRAM

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Week Three Workout (25 mins)

Danielle Gray — Thu, 10 Sep 2020 03:33:00 +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. Let’s begin!

Workout breakdown

	Reps	Sets
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	10 reps 10 reps 10 ea 5 reps 10 reps	1
2A. BaseBlock SL Leg Lifts 2B. BaseBlock Tuck Hold Flutters 2C. Wall Toe to Wrist Taps 2D. Headstand Negatives	10 ea 50 reps 20 reps 10 reps	1
3A. Candlestick Roll to Straddle Hold 3B. Figure 4 Stretch 3C. Forward Fold Stretch 3D. Seated Pike Stretch	10 reps 30 sec ea 1 min 1 min	1

RETURN TO PROGRAM

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Testing Day

Danielle Gray — Wed, 09 Sep 2020 03:37:00 +0000

You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

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

Select your next program based on your score:

INTERMEDIATE:
THE STRADDLE L-SIT PROGRAM

ADVANCED: THE V-SIT PROGRAM

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Week One Workout (25 mins)

Danielle Gray — Tue, 01 Sep 2020 03:38:05 +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. Let’s begin!

Workout breakdown

	Reps	Sets
1A. Standing banded abductions 1B. Banded hip thrusts	10 ea 10 reps	3
2A. Prone diamond leg-lifts 2B. Single-leg deadlift	12 reps 12 ea	3
3a. Banded squats 3b. Bird dog heel push	15 reps 15 reps	3

Cool-down

Seated piriformis stretch	30 secs
Pigeon stretch	30 secs
Standing pike	30 secs
Lying quad stretch	30 secs

RETURN TO PROGRAM

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Abs Like a Gymnast

Danielle Gray — Tue, 01 Sep 2020 03:14:48 +0000

Overview

Program Goal	Build core strength
Delivery Format	Video follow-along
Experience Level	All levels
Program Duration	Four weeks
Training Frequency	Twice per week
Equipment	The BaseBlocks Trainer

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

Workout overview

There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.

Weeks One and Three (40 mins)	Weeks Two and Four (40 mins)
1. Single-leg v-ups 2. Arch ups 3. Extended plank hold 4. BaseBlocks shoot-through 5. Side plank hip drops	1. Scissors to lemon squeezer 2. Jackknife tuck to pike 3. Side crunches 4. Kneeling backbend 5. Arch up open closes

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a strength program.

Sunday	Strength
Monday	Strength
Tuesday		Abs/Core
Wednesday	Strength
Thursday		Abs/Core
Friday	Strength
Saturday

Baseline testing

This program has two tests to measure your core strength/endurance. Rest 3-5 minutes between tests and make sure to record your score.

Test one: hollow body hold for max duration

Choose a variant that allows you to keep your back flat

Beginner	Intermediate	Advanced
< 20 secs	20 – 60 secs	> 60 secs

Test two: plank hold for max duration

Stop the test as soon as you feel your hips dropping

Beginner	Intermediate	Advanced
< 30 secs	30 – 120 secs	> 120 secs

START PROGRAM

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