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.

Weekly schedule

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

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

Duration

Test two: step-ups for max reps

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

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

HSPU 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the HSPU-specific sessions.

Planche-specific workouts

Supplementary workouts (optional)

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).

Testing day

The test should reflect the goal of the training program. We’ll be testing the max number of repetitions of the pike push-up.

Pike push-up test

Note: there are no scores for this test as it is a scalable exercise. You will be the focusing on increasing the exercise intensity/difficulty by bringing your feet closer to your hands as you get stronger, rather than adding repetitions.

The post The Beginner HSPU Program appeared first on BASEBLOCKS DIGITAL.

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.

Weekly schedule

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

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.

The post The Glute Program appeared first on BASEBLOCKS DIGITAL.

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.

Weekly schedule

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

Baseline testing

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

Test one: hollow body hold for max duration

Test two: plank hold for max duration

The post Abs Like a Gymnast appeared first on BASEBLOCKS DIGITAL.

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

Workout overview

You will be performing three workouts per week. Two of the workouts will be focused on developing mobility (active stretching) and one of the workouts will be focused on developing flexibility (passive stretching).

Weekly schedule

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

Baseline testing

Before starting the program, you’ll be testing how long you can hold an elevated straddle L-sit on StrongBlocks (hard), followed by a straddle L-sit on the floor (harder).

Test one: elevated straddle L-sit

Test two: floor straddle L-sit

Note: if you can’t hold the straddle L-sit for any duration, I recommend performing my Beginner L-Sit Program.

Game-changer

Hand positioning differs from person-to-person. There is no right or wrong – choose whichever feels the strongest for you.

The post THE STRADDLE L-SIT PROGRAM appeared first on BASEBLOCKS DIGITAL.

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

Workout overview

You will be performing the same workout twice per week. The goal of this program is to develop ab and hip flexor strength, wrist strength, scapula stability and hamstring flexibility.

Weekly schedule

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

Baseline testing

Before starting the program, you’ll be testing how long you can hold an elevated L-Sit on StrongBlocks (hard), followed by an L-Sit on the floor (harder).

Test one: elevated L-sit test

Test two: floor L-sit test

Note: if you can perform the floor L-sit for over 15 seconds, I recommend performing my Straddle L-Sit Program.

Game-changer

Shoulder extension strength is important for L-Sit progressions. This involves moving your arms behind you without bending the elbows. Remember, this is a beginner program. After you have unlocked the L-Sit, we will be progressing to the advanced L-Sit and V-Sit, both of which rely heavily on shoulder extension strength. Start developing a foundation for the advanced exercises now.

The post THE BEGINNER L-SIT PROGRAM appeared first on BASEBLOCKS DIGITAL.

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

Workout Overview

Weekly schedule

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

Baseline testing

The cossack squat

You’ll be doing two tests; one for depth and one for max reps. I recommend NOT warming up before performing this test.

Depth Test

Max reps test

Note: If you could get to the bottom of a Cossack squat and you can perform 10 reps on each side, start my Intermediate Middle Splits Program.

Game-changer

Being able to perform a wide middle splits is important during calisthenics exercises. For example, a person with limited flexibility will have a harder time trying to learn the press handstand where flexibility is crucial. Furthermore, one with wider straddle flexibility will make the lever based movement much easier, such as the straddle planche, in comparison to the person with limited flexibility.

The post THE BEGINNER MIDDLE SPLITS PROGRAM appeared first on BASEBLOCKS DIGITAL.

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.

Weekly schedule

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

Baseline testing

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

Test one: chin above bar for max duration

Female

Male

Test two: push-ups for max repetitions

Female

Male

The post The Upper Body Endurance Program appeared first on BASEBLOCKS DIGITAL.

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

Workout overview

There are four workouts each week; three days for upper body and one day for lower body.

Weekly schedule

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

Baseline testing

You’ll be testing the total number of unassisted chin-ups you can perform.

Female

Male

Game-changer

A common technique error for beginners is to work through a partial range of motion. There is a natural tendency to favor the part of the exercise where you are the strongest, as this is where the exercise will feel the easiest. Strength development is joint-angle specific which means you only develop strength in the range that you train. Performing partial repetitions means you will only strengthen that part of the exercise. Performing each exercise with a full range of motion (ROM) will result in strength development throughout the entire movement.

The post THE FULL BODY FOUNDATIONS PROGRAM (2 OF 2) appeared first on BASEBLOCKS DIGITAL.

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

Workout overview

There are four workouts each week; three days for upper body and one day for lower body.

Weekly schedule

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

Baseline testing

This is a two-part program. After the first four weeks, we will be testing the max duration you can keep your chin above the bar (top of the chin-up). At the end of the program, we’ll be testing how many unassisted chin-ups you can perform.

Female

Male

Game-changer

A common technique error for beginners is to work through a partial range of motion. There is a natural tendency to favor the part of the exercise where you are the strongest, as this is where the exercise will feel the easiest. Strength development is joint-angle specific which means you only develop strength in the range that you train. Performing partial repetitions means you will only strengthen that part of the exercise. Performing each exercise with a full range of motion (ROM) will result in strength development throughout the entire movement.

The post THE FULL BODY FOUNDATIONS PROGRAM (1 OF 2) appeared first on BASEBLOCKS DIGITAL.