Workout Three - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Hanging scapula depressions 1B. Hanging tuck leg lifts 1C. Oblique single leg tuck up	4	1 min
2A. Front lever reps with bands 2B. Single leg pike leg lifts 2C. Tuck hang	4	1 min

Warmup (5mins)

1A. Hamstring stretch with trunk twist 1B. Open books with overhead circle	5 ea 5 ea	2 sets
2A. Posterior pelvic tilt 2B. Cat camel	10 10	2 sets

1. Perform this tri-set for 4 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
1A. Hanging scap depressions	8 reps	9 reps	10 reps	12 reps
1B. Hanging tuck leg lifts	4 ea	5 ea	6 ea	8 ea
1C. Oblique SL tuck up	4 ea	5 ea	6 ea	8 ea

1A. Hanging scap depressions

1B. Hanging tuck leg lifts

1C. Oblique SL tuck up

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

	Week 1	Week 2	Week 3	Week 4
2A. Front lever reps	4 ea	5 ea	6 ea	8 ea
2B. Single leg pike leg lifts	4 ea	5 ea	6 ea	8 ea
2C. Tuck hang	10 sec	14 sec	16 sec	20 sec

2A. Front lever reps

2B. Single leg pike leg lifts

2C. Single leg L-sit leg lifts

Cool-down

	Duration	Sets
1A. Seal stretch 1B. Side seal stretch	20 sec 20 sec (ea)	2
2A. Diaphragmatic breathing 2B. Crocodile breathing	90 secs 90 secs	2

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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.