Week Three Workout (45 min) - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Incline Rows 1B. Front support hold 1C. Above the bar chin hold 1D. Block dips	3	10 sec

Follow along warm-up (6 min)

Perform this quad set for 3 rounds with 10 sec rest between exercises.

	DAY ONE	DAY TWO	DAY THREE
1A. Incline rows	22	24	26
1B. Front support hold	ALAP	+5 sec	+5 sec
1C. Chin-up hold	ALAP	+5 sec	+5 sec
1D. Tricep dips	22	24	26

Note: Take note of the duration of the first set of your hold on day one (ALAP; as long as possible). Add 5 seconds each subsequent session.

1A. Incline rows

1B. Front support hold

1C. Chin-up hold

1D. Block dips

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Triceps stretch: 1 min

Target muscle groups: lats, shoulders

B. Upper back stretch: 1 min

Target areas: thoracic spine, lats

RETURN TO PROGRAM

About Me

Danielle Gray

My name is Danielle Gray. I’m a certified personal trainer with specialties in functional bodyweight training, nutrition, kettlebells, as well as pre and post natal exercise. I am a former Junior Olympic gymnast, judge and coach as well as a multi-passionate serial entrepreneur, Wilhelmina fitness model, speaker, and the founder of Train Like A Gymnast.