WORKOUT FOUR - BASEBLOCKS DIGITAL

Workout overview

	Rest	Sets
1. Mountain climbers 2. Stance jumps 3. High knees 4. V-ups 5. Plank 6. Sit-ups	30 secs 1 min 30 secs 30 secs 30 secs 30 secs	4 sets

Warm-up (4 min)

Neck bridges	10 ea direction
Down dog	30 sec
Cobra	30 sec
Standing butterfly	30 sec
Standing pike	30 sec
Standing arch	30 sec

1. Mountain climbers: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
30 sec	45 sec	1 min	1min 15 sec

2. Stance jumps: 4 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4
4 ea	4 ea	5 ea	5 ea

3. High knees: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
30 secs	40 secs	50 secs	60 secs

4. V-ups: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
5	6	7	8

5. Plank: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
1 min	1 min 10 sec	1 min 20 sec	1 min 30 sec

6. Sit-ups: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
15 reps	17 reps	19 reps	21 reps

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

Cool-down

Cobra stretch	1 min
Scared cat	1 min
Pike	1 min
Side lunge	1 min

RETURN TO PROGRAM

About Me

Reece Humphrey

Reece “Highlight” Humphrey has won at every level in the sport of wrestling. He was a 3x State Champion while leading his team to 2 State Championships as well. He was a 2x NCAA All-American at Ohio State University finishing 2nd and 3rd while leading the Buckeyes to an NCAA Runner up finish. He made 3 Team USA World Teams and won 3 U.S. Open titles. Now, he is in his second full year of coaching and already adding his name to the best coaches in the country by winning the 2019 USA Freestyle Coach of the Year award. He also has a big social media presence building his brand through happiness, family, and creative athletic challenges better known as #HumphreyChallenge.