WORKOUT TWO - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1. Upright flag lifts	3	2 min
2. Inverted flag hold	2	2 min
3. Pull-ups	3	2 min
4. Dragon flags	3	2 min

Warmup (5mins)

1. Upright flag lifts: 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. Pull-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. Dragon flags: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
6 reps	6 reps	7 reps	7 reps	8 reps	8 reps

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.