Press Level Two / Progress Test - BASEBLOCKS DIGITAL

Workout overview

1. ROM Presses

2. Supinated toes to bar

3. Dips

4. Chin-ups

5. Pistol squats

Equipment needed: pull-up bar, dip bars, parallettes

To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.

Warm-up

Exercise	Reps/Duration
Wrist circuit	2 rounds
1A. Wrist push-ups	15 reps
1B. Wrist rocks	15 reps
1C. Supinated wrist extensiion	30 sec hold
Shoulders	2 rounds
Prone angles	15 reps
Shoulder flexion stretch	30 secs
Legs	1 round
Dynamic leg swings	8 reps (front and side)
Pancake good mornings	8-10 reps
Pancake hold	1 min hold

Exercise	Wrist circuit	1A. Wrist push-ups	1B. Wrist rocks	1C. Supinated wrist extensiion	Shoulders	Prone angles	Shoulder flexion stretch	Legs	Dynamic leg swings	Pancake good mornings	Pancake hold
Reps/Duration	2 rounds	15 reps	15 reps	30 sec hold	2 rounds	15 reps	30 secs	1 round	8 reps (front and side)	8-10 reps	1 min hold