Workout Two - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. V-up 1B. Alternating V-up with hold 1C. Dead bug	3	1 min
2A. Bear bird dog 2B. Push-up to swing through 2C. Bear hip circles	3	1 min

Warmup (5mins)

1A. Spiderman with thoracic rotation 1B. Trunk twist with hamstring stretch	5 ea 5 ea	2 sets
2A. Posterior pelvic tilt with bent knee fall out 2B. 90/90 toe tap	5ea 5 ea	2 sets

1. Perform this tri-set for 3 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
1A. V-up	4 reps	5 reps	6 reps	7 reps
1B. Alternating V-up	4ea	5 ea	6 ea	7 ea
1C. Dead bug (10 secs)	3 reps	4 reps	5 reps	6 reps

1A. V-up

1B. Alternating V-up

1C. Dead bug (10 secs)

2. Perform this tri-set for 3 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
2A. Bear bird dog	4 reps	5 reps	6 reps	8 reps
2B. Push-up to swing through	8 reps	9 reps	10 reps	12 reps
2C. Bear hip circles	8 ea	9 ea	10 ea	12 ea

2A. Bear bird dog

2B. Push-up to swing through

2C. Bear hip circles

Cool-down

	Duration	Sets
1A. Kneeling HF/quadratus stretch 1B. Pec stretch	30 sec (ea) 30 sec	2
2A. Diaphragmatic breathing 2B. Crocodile breathing	1 min 1 min	2

RETURN TO PROGRAM

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.