equipment:basebench Archives - BASEBLOCKS DIGITAL

THE LOWER BODY FOUNDATIONS PROGRAM

Laura Kummerle — Mon, 28 Sep 2020 05:21:36 +0000

Overview

Program Goal	Lower body mobility and endurance
Delivery Format	Video follow-along or written workout
Experience Level	Suitable for all levels
Program Duration	Four weeks
Training Frequency	Five days per week
Equipment	The BaseBench Dowel Resistance Bands

Workout overview

This is a non-specific program, moderate intensity and high frequency designed to increase the general capacity of your lower body. You will be performing five, thirty minute workouts per week.

DAY ONE HIP HINGE	DAY TWO MOBILITY	DAY THREE SQUAT	DAY FOUR FLEXIBILITY	DAY FIVE LUNGE
1A. Standing hip hinge 1B. Dowel deadlift 2A. Clamshell 2B. Hip thrust	1A. Squat w/side-step 1B. Mobilization squat1C. Plank 2A. Ankle mobilization 2B. Hip flexion mobilization 2C. Sciatic floss	1A. Box squat 1B. Squat 2A. Banded bridge 2B. Overhead sit to stand	1A. Shifting squat 1B. Pallof press1C. Open books 2A. Elevated pike 2B. Kneeling quad stretch 2C. Calf stretch	1A. Lunge 1B. Box Pistol 2A. Step-up 2B. Side lunge

Weekly schedule

You will alternate between a day of resistance training and flexibility/mobility.

SUN	MON	TUES	WEDS	THURS	FRI	SAT
DAY 1	DAY 2	DAY 3		DAY 4	DAY 5

Baseline testing

This program has two tests to measure your pike performance. Tracking stretching improvements can be tricky – I recommend taking a photo/video of each test.

Test one: deep squat hold

Depth

Pass	Fail
– Feet flat – hips below knees	– Heels raise – hips above knees

Duration

Beginner	Intermediate	Advanced
< 10 secs	11 – 59 secs	1 min +

Test two: step-ups for max reps

Beginner	Intermediate	Advanced
< 10 ea	11 – 15 ea	16 ea +

The post THE LOWER BODY FOUNDATIONS PROGRAM appeared first on BASEBLOCKS DIGITAL.

The Glute Program

Danielle Gray — Wed, 16 Sep 2020 02:55:50 +0000

Overview

Program Goal	Glute strength
Delivery Format	Video follow-along
Experience Level	All levels
Program Duration	Four weeks
Training Frequency	Four per week
Equipment	The BaseBench

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.

WEEK ONE AND THREE WORKOUT	WEEK TWO AND FOUR WORKOUT
1A. Standing Banded Abductions 1B. Banded Hip Thrusts 2A. Prone Diamond Lifts 2B. SL Banded Leg Lifts 3A. Banded Squats 3B. Bird Dog Banded Heel Pushes	1A. SA Banded Split Squats 1B. SL Banded Hip Thrusts 2A. SL Banded Kickbacks 2B. Kneeling SL Side Kicks 3A. SL Zercher Banded Squats 3B. Zercher Banded Deadlifts

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a mobility program.

Sunday	Strength (AM)
Monday	Strength (PM)	Stretch
Tuesday
Wednesday	Strength	Stretch
Thursday		Stretch
Friday	Strength
Saturday		Stretch

Baseline testing

Banded hip thrusts max repetitions

Make sure you record the total number of repetitions and the band that you used so we can compare your score at the end of the program.

START PROGRAM

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THE BASEBLOCKS SET PROGRAM

Simon Ata — Fri, 08 May 2020 23:41:09 +0000

Overview.

Program Goal	Full body strength
Delivery Format	Written workout
Experience Level	Chin-ups x 10, Dips x10
Program Duration	Four weeks
Training Frequency	Six per week
Equipment	BaseBar BaseBlocks Trainer BaseBench

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

This is a push/pull/legs split. You will be performing two workouts each per week.

Workout One: Push (60 min)	Workout Two: Pull (60 min)	Workout Three: Legs (60 min)
1. Wall HSPU 2. Tuck planche hold 3. Pseudo planche push-up 4. Pike push-up 5. Dips	1. Lever raises 2. L-Sit chin-ups 3. Lever holds 4. Ice-cream makers 5. Rows	1. Jumping squats 2. Pistols 3. Single-leg deadlift 4. Hip thrust w/bands 5. Reverse hyper
Workout Four: Push (60 min)	Workout Five: Pull (60 min)	Workout Six: Legs (60 min)
1. Wall HSPU 2. Tuck planche push-ups 3. Planche leans (dynamic) 4. Pseudo planche push-ups 5. Resisted dips	1. Tuck lever rows 2. Lever raises 3. L-Sit pull-ups 4. Tuck lever hold 5. Chin-up ISO hold	1. Jumping squats 2. Pistol 3. Single-leg deadlift 4. Hip thrust w/bands 5. Reverse hyper

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s.

Sunday	Workout One: Push (60 min)
Monday	Workout Two: Pull (60 min)
Tuesday	Workout Three: Legs (60 min)
Wednesday	Workout Four: Push (60 min)
Thursday	Workout Five: Pull (60 min)
Friday	Workout Six: Legs (60 min)
Saturday

Testing day

This program has two tests to measure your core pushing and pulling strength. Rest 3-5 minutes between tests and make sure to record your score.

Test one: tuck planche max duration

Beginner	Intermediate
< 15 sec*	> 15 sec

Note: if you cannot hold this position for at least 5 seconds, this program may be too advanced for you.

Test two: L-sit chin-up max repetitions

L-sit chin-up test

Female

Beginner	Intermediate	Advanced
< 1	1 – 8	9+

Male

Beginner	Intermediate	Advanced
< 10	11 – 24	25+

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