WORKOUT THREE - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1. Top half negatives	3	2 mins
2. Upright flag hold	2	2 mins
3. 45 degree flag	1	2 mins
4. L-sit to inverted lever	3	2 mins
5. Dips	3	2 mins

Warmup (5mins)

1. Top half negatives: 1-2 reps for 3 sets each side. 2 min rest between sets.

2. Upright 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. 45-degree flag: 1 set each side

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
15 secs	16 secs	17 secs	18 secs	19 secs	20 secs

4. L-sit to inverted lever: 6 reps for 3 sets with 2 min rest between sets

5. Dips: 12 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.