WORKOUT THREE - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1. Band-assisted flag	3	2 min
2. Inverted flag hold	3	2 min
3. Pseudo planche push-ups	3	2 min
4. Reverse hypers	3	2 min

Warmup (5mins)

1. Band-assisted flags: 3 sets each side. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	12 secs	13 secs	14 secs	15 secs	16 secs

2. Inverted Flag Hold: 2 sets each side. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	10 secs	11 secs	11 secs	12 secs	12 secs

3. Pseudo planche push-ups: 3 sets with 2mins rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 reps	10 reps	11 reps	11 reps	12 reps	12 reps

4. Reverse hypers: 8 reps for 3 sets with 2 min rest between sets

Cool-down

	Duration	Sets
A. Straddle stretch	45 secs	2
B. Shoulder flexion stretch	45 secs	2
C. Shoulder extension stretch	45 secs	2

A. Straddle stretch

B. Shoulder flexion stretch

C. Shoulder extension stretch

RETURN TO PROGRAM

About Me

Simon Ata

Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.