WORKOUT TWO - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. 2 to 1 box jump 1B. Burpee	3	2 min
2A. Banded pull through 2B. Ski jump	3	2 min
3A. Back squat 3B. Jump squat	3	1 min 30 secs

Warmup (5mins)

1. Achilles stretch (10 reps) to dive bomber push up x 5	5 reps
2. Deep squat to t/s rotation to pike	5 rnds
3. Cossack squat to hip IR	5 ea
4. Figure 4 squat	10 ea

1. Perform this superset for 3 sets. Rest 2 min after 1B.

Week 1-2	Week 3-4	Week 5-6
2 to 1 box jump	Single leg box jump	Single leg box jump to pistol squat	4 ea
Burpee (no push up)	Burpee	Burpee to tuck jump	5 reps

1A. Box jump progressions

1B. Burpee progressions

2. Perform this superset for 3 sets. Rest 2 min after 2B.

Week 1-2	Week 3-4	Week 5-6
Tempo banded pull through	Tempo banded pull through	DB/KB swings	5 reps
Step back to ski jump	Back lunge to ski jump	Back lunge to single leg tuck jump	5 ea

2A. Pull through progressions

2B. Ski jump progressions

3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.

Week 1-2	Week 3-4	Week 5-6
Tempo back squat	Banded tempo back squat	Banded tempo back squat	5 reps
Jump squat	2 to 1 jump squat	Second leg jump squat	6 reps (3 ea)

3A. Back squat

3B. Jump squat

Cool down

Double knee to chest or lifting hips up over shoulders
Runner’s stretch (figure 4 side pike thing)
Quad stretch kneeling

30 secs
30 secs (ea)
30 secs (ea)

2 sets

About Me

Laura Kummerle

My name is Laura Kummerle. I am a physical therapist specialized in orthopedics and a former collegiate gymnast. Using my knowledge of gymnastics, exercise, and human anatomy and physiology, I combine bodyweight movements, lifting techniques, and injury prevention techniques to develop unique programs for both overall health and for performance.