Workout Two - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Reverse plank 1B. Bird dog 1C. Bear elbow taps	4	1 min
2A. Plank with band around wrists 2B. Side plank on elbows 2C. Single leg L-sit lifts	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. Reverse plank	20 sec	25 sec	30 sec	40 sec
1B. Bird dog	5 ea	6 ea	7 ea	8 ea
1C. Bear elbow taps	5 ea	6 ea	7 ea	8 ea

1A. Reverse plank

1B. Bird dog

1C. Bear elbow taps

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

	Week 1	Week 2	Week 3	Week 4
2A. Plank with bands around wrists	20 secs	30 secs	40 secs	45 secs
2B. Side plank on elbows	6 ea	8 ea	8 ea	10 ea
2C. Single leg L-sit leg lifts	6 ea	8ea	8 ea	10 ea

2A. Plank with bands around wrists

2B. Side plank on elbows

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

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.