WORKOUT ONE – BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Muscle-up 1B. False grip pull-ups	4 sets	1 min 30sec
2A. Kip-up 2B. Sit-up stands	4 sets	1 min 30 sec
3. Pistols	4 sets	1 min
4. Inverted row	4 sets	1 min
5A. Front lever 5B. Tuck front lever	4 sets	1 min

Warm-up (5 min)

Outside leg swings	10 ea side
Front to back swings	10 ea side
Cossack squat shifts	5 ea side
Arm swings	5 ea side
Shoulder rolls	10 ea side
Neck rolls	10 ea side

1. Perform this superset 4 times. Rest 1 min 30 secs after 1B.

	Week 1	Week 2	Week 3	Week 4
1A. Muscle-up	1	2	3	4
1B. False-grip pull-up	4	4	4	4

1A. Muscle-up

1B. False grip pull-up

2. Perform this superset 4 times. Rest 1 min 30 secs after 1B.

	Week 1	Week 2	Week 3	Week 4
2A. Kip-up	1	2	3	4
2B. Sit-up stands	10	12	14	16

2A. Kip-up

2B. Sit-up stands

3. Pistols: 4 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4
4 ea	5 ea	6 ea	7 ea

4. Inverted Row: 4 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4
8	10	12	14

5. Perform this superset 4 times with 1 min rest after 5B.

	Week 1	Week 2	Week 3	Week 4
1A. Front lever	2 sec	3 sec	4 sec	5 sec
1B. Tuck front lever	10 sec	12 sec	14 sec	16 sec

5A. Front lever

5B. Tuck front lever

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

Cool-down

A. Deep lunge: 1 min

Target muscle groups: hip flexors + quads

Target muscle group: adductors

RETURN TO PROGRAM

About Me

Reece Humphrey

Reece “Highlight” Humphrey has won at every level in the sport of wrestling. He was a 3x State Champion while leading his team to 2 State Championships as well. He was a 2x NCAA All-American at Ohio State University finishing 2nd and 3rd while leading the Buckeyes to an NCAA Runner up finish. He made 3 Team USA World Teams and won 3 U.S. Open titles. Now, he is in his second full year of coaching and already adding his name to the best coaches in the country by winning the 2019 USA Freestyle Coach of the Year award. He also has a big social media presence building his brand through happiness, family, and creative athletic challenges better known as #HumphreyChallenge.