Perform one round of the following to warm up (8 min)
A. Squat relves to forward fold 10 reps (5 pulses/position B. Achilles bounce and rolls 10 ea variation C. Squat series 10 ea variation D. Glute bridge 50 reps E. Needle kicks 10 ea side F. Straddle pancake lowers 10
A. Squat relves to forward fold
B. Achilles bounce and rolls
C. Squat series
D. Glute bridge
E. Needle kicks
F. Straddle pancake lowers 1. Perform this circuit 3 times with 30 sec rest between exercises.
Reps/Time 1A. Assisted full pistol squat attempt AMRAP 1B. Assisted pistol b/t BaseBlocks Trainer 7 ea side 1C. Single-leg assisted pistol 7 ea side 1D. Single-leg negative squat, DL up 12 ea side 1E. Heels down inchworms 10 reps
START 30 SEC REST
1A. Assisted full pistol squat attempt
1B. Assisted pistols
1C. Single-leg assisted pistol
1D. Single-leg negative squat, DL up
1E. Heels down inchworms 2. Perform this superset for 3 sets. Rest 1 min after 2B.
Day One Day Two Day Three Day Four 2A. Pull-ups 8 9 10 12 2B. Push-ups 8 9 10 AMRAP
2B. Modified pull-ups
2B. Push-ups Post-workout flexibility
Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.
A. Quad stretch: 1 min
START 1 MIN STRETCH
B. Hamstring stretch: 1 min
START 1 MIN STRETCH
C. Calf stretch: 1 min
START 1 MIN STRETCH
About Me
I studied Exercise Physiology at the University of New South Wales (2010), got a black belt in Brazilian Jiu-Jitsu (2015), and then I founded BaseBlocks (2017). I also worked full-time as a strength and conditioning coach for about ten years somewhere in betweeen.
