THE BASEBLOCKS TRAINER PROGRAM (Intermediate, 4 weeks) (Simonster)

Требования:

Tests:

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)	Workout Four (60 min) - Lower body
Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 10 knee circles, 10 ankle circles, 10 wrist push-ups, 10 scap push-ups, 10 scap rows // Four Day: 10 knee circles, 10 ankle, 5ea squat+ext rotation, 10 squat pumps
1. Angled wall handstand 4x20-30sec (1min rest)	1A. Tuck ice-cream makers 4x5-8 1B. Pseudo planche push-ups 4x10-14 (45sec rest)	1. Angled wall handstand 4x20-30sec (1min rest)	1. Pistols 4x5-8ea (1min rest)
2A. Dips 4xAMRAP 2B. L-sit chin-up hold 4xALAP (45sec rest)	2A. Rows 4x10-14 2B. Dips 4x12-16 (45sec rest)	2A. Dips 4x12-16 2B. Tuck ice-cream makers 4x6-9 (45sec rest)	2. Jumping squats 4x8-11 (1min rest)
3. Jumping lunges 4x6-9 (1min)	3. Jumping squats (руки на груди) 4x8-11 (1min rest)	3A. Tuck lever hold 4xALAP 3B. Pseudo planche push-up 4x10-14 (45sec rest)	3. Single-leg bridge 4x6-10ea (3sec hold) (1min rest)
4A.Push-ups 4xAMRAP 4B. Rows 4x10-14 (45 sec rest)			4A. Arch hold 4x30sec 4B. Plank 4x30sec (45sec rest)
Cool-down: A. Thoracic extension 1min B. Straddle + side bend 1min ea C. Shoulder extension 1min Four Day: A. Quad stretch: 1min ea B. Straddle stretch + side bend: 1min ea

Индивидуальный подход всегда эффективнее.