WORKOUT THREE - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1. 45 degree flag	3	2 min
2. Flag plank	2	2 min
3. Chin-ups	3	2 min
4. Push-ups	3	2 min

Warmup (5mins)

1. 45 defree flag: 3 sets each side. 2 min rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	11 secs	12 secs	13 secs	14 secs	15 secs

2. Flag Plank: 2 sets each side. 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10 secs	15 secs	20 secs	20 secs	22 secs	24 secs

3. Chin-ups: 3 sets with 2mins rest between sets.

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8 reps	8 reps	9 reps	9 reps	10 reps	10 reps

4. Push-ups: 3 sets for max reps. 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.