THE BASEBLOCKS SET PROGRAM (Intermediate, 6-days) 4 weeks (Simonster)
Требования:
- 10 Chin-ups, 10 Dips
Tests:
| Beginner |
Intermediate | Advanced | |
| Tuck planche |
<15 sec |
>15 sec |
|
| L-sit chin-up | <1 female <10 male |
1-8 female 11-24 male |
9+ female 25+ male |
| Workout 1: PUSH (60 min) | Workout 2: PULL (60 min) | Workout 3: LEGS (60 min) |
| Warm-up 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, PUSH [10 wrist push-ups, 10 scap push-ups, 10 push-ups], PULL [10 scap rows, 10 scap pull-ups, 10 bent-leg rows], LEGS [10 knee circles, 10ea ankle circles, 5ea squat + ext rotation, 10 squat pumps, 5ea jumping lunges] | ||
1. Wall HSPU 3x4-6 2. Tuck planche hold 4x15sec 3. Pseudo planche push-ups 3x8-12 4. Pike push-ups 3x8-11 5. Dips 3x14-20 (2min rests)
| 1. Lever raises 3x5 2. L-sit chin-ups 3x7-10 3. Lever holds 4x15sec 4. Ice-cream makers 3xAMRAP 5. Rows 3xAMRAP (2min rests) | 1. Jumping squats 5x6 2. Pistols 3x6-10 3. Single-leg deadlift (w/bands) 4x6 4. Hip thrust w/bands 4x15 5. Reverse hyper 3x8-12 (2min rests) |
| 1. Wall HSPU 3x4-6 2. Tuck planche push-ups 4x4-6 3. Planche leans (dynamic) 3x8-12 4. Pseudo planche push-ups 3x10-14 5. Resisted dips 3x8
| 1. Tuck lever rows 3x5 2. Lever raises 3x5-8 3. L-sit pull-ups 4x7-10 4. Tuck lever hold 3xALAP 5. Chin-up ISO hold 3xALAP
| 1. Jumping squats 5x6 2. Pistol 3x6-10 3. Single-leg deadlift 4x6 4. Hip thrust w/bands 4x15 5. Reverse hyper 3x8-12
|
Cool-down PUSH Day:
PULL Day:
LEGS Day:
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Ссылка: https://baseblocks.com/6x-intermediate-full-body-w...
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